Shake Up Your Foundation-  Fitness Pad Cable Work Out

Shake Up Your Foundation- Fitness Pad Cable Work Out

Get the most out of your multi-directional cable system by introducing an unstable foundation.  Not only can you do every movement with this single piece of equipment, you can add new levels of challenges with simple additions.  If you’re looking for a quick, total body workout, keep this routine handy.  Add the fitness pad to create a new dimension to your workout and add a new level of fitness challenge.

The following exercises are a quick and full body workout designed to be done on a multi-directional cable system.  You will be adjusting the arms of the cable system up, down or inward appropriate to the movement. Make sure you are comfortable with each movement before adding the fitness pad.

Complete one time through: 1 set each; 10-15 reps.  Repeat if you want a longer workout.

Standing Chest Press

  • Get the machine ready for your chest press by adjusting the cable arms, face away from the machine, standing on the ground with the fitness pad in front of you.
  • Before stepping onto the pad, lift the weight stack by doing a press to get the cables in front of your body, pecs fully contracted and stabilize the spine.
  • While in the contracted position, step up onto the fitness pad with one or both feet in a wide stance, soft knees and your body leaning slightly forward.
  • Engage the core to keep the body strong and stabilized.
  • When you feel stable, begin your chest presses.
  • Finish in the contacted position, step off the pad and then lower the weight stack.

Standing Row

  • Get ready for your standing row by standing on the ground facing the machine with the fitness pad in front of you.
  • Bring your arms close to your body to lift the weight stack
  • Step up on the fit pad and stabilize the body.
  • When you feel balanced, begin your rows.
  • Let your arms relax out to an extended position and begin your row.
  • End in the contracted position, step off the pad and let down the weight stack.

Shoulder Raise

  • Get ready for your shoulder raises by standing on the ground facing away from the machine, straddling the fitness pad so you stay close to the machine.
  • Bring your arms close to your body.
  • Step up on the fit pad with one foot or both in a wide stance with soft knees, slightly leaning forward.
  • Stabilize your body by activating your core and your shoulders by slightly drawing your shoulder blades down your back.
  • Let your arms relax down to an extended position and begin your shoulder raises.
  • End in the relaxed position and step off the pad to the side to lower the weight stack.

“Y” Shoulder Raise

  • Get ready for your “Y” position shoulder raises by standing on the ground facing the machine, crossing the cables in front of you. Straddle the fitness pad so you stay close to the machine.
  • With your arms down and chest up, step up on the fit pad in a wide stance with soft knees, slightly leaning forward.
  • Stabilize your body by activating your core and keeping your chest up, shoulder blades down.
  • Let your arms relax down in front of your body without letting your chest drop or shoulders roll forward. Park your shoulder blades to stabilize.
  • Begin your shoulder raise up to a “Y” position. Keep the arms soft without bending the elbows too much.
  • End in the relaxed position to step off the pad.

Sword Draw- Single Arm

  • Follow the directions for the “Y” position shoulder raise but do one arm at a time.
  • Visualize your arm coming across the body “drawing a sword” diagonally across the body.
  • Get ready for your “Y” position shoulder raises by standing on the ground facing the machine, crossing one cable in front of you. Straddle the fitness pad so you stay close to the machine.
  • With your arm down and chest up, step up on the fit pad in a wide stance with soft knees, slightly leaning forward.
  • Stabilize your body by activating your core and keeping your chest up.
  • Let your arm relax down in front of your body without letting your chest drop or shoulders roll forward. Park your shoulder blades to stabilize.
  • Begin your shoulder raise up to a “Y” position without bending the elbow too much.
  • End in the relaxed position to step off the pad.
  • Repeat on the other side.

Standing Chest Fly

  • Get ready for your chest fly by facing away from the machine, standing on the ground with the fitness pad in front of you.
  • Before stepping onto the pad, lift the weight stack by doing a press to get the cables in front of the body, pecs fully contracted and stabilize the spine.
  • While in the contracted position, step up onto the fitness pad with one or both feet in a wide stance, soft knees and your body leaning slightly forward.
  • Engage the core to keep the body strong and stabilized.
  • When you feel stable, begin your chest fly.
  • Finish in the contacted position, bring your arms close to your chest and step off the pad to lower the weight stack.

Standing Lat Pull

  • Get ready for your standing lat pull by standing on the ground facing the machine with the fitness pad in front of you.
  • Bring your elbows down and close to your body to lift the weight stack.
  • Step up on the fit pad and stabilize the body.
  • Let your arms relax out to an extended position and begin your lat pull.
  • End in the relaxed position but keep tension on the cables to step off the pad and let down the weight stack.

Squat to Shoulder Raise

  • Get ready for your squats with a shoulder raise by standing on the ground facing away from the machine, straddling the fitness pad so you stay close to the machine.
  • Bring your arms up into the shoulder raise position so your hands face out next to your ears. Keep them close to your body while getting into position.
  • Step up on the fit pad with one foot or both in a wide stance with soft knees.
  • Keep your body leaning forward to keep your arms safe.
  • Stabilize your body by activating your core.
  • Begin your squat when you feel balanced. Complete the squat then do the shoulder raise.
  • Return to the beginning shoulder raise position to step back off the pad and lower the weight stack.

Heavy Squats

  • Get ready for your squats by standing on the ground facing the machine, straddling the fitness pad.
  • Use enough weight so you can only complete 10-15 reps.
  • Step up on the fit pad with one foot or both in a wide stance with soft knees.
  • Keep your body leaning backward to balance.
  • Stabilize your body by activating your core.
  • Begin your squat when you feel balanced.
  • Return to the beginning squat position to step back* off the pad and lower the weight stack.

*stepping forward may pull you out of balance too quickly.

 

Top 10 Tips To Get The Most Out Of Your H4LO Pad:

Top 10 Tips To Get The Most Out Of Your H4LO Pad:

Start on the ground. Make sure you are comfortable with each movement on the ground before adding a fitness pad.

Start in the contracted position. Before you start your set of exercises, get into a fully contracted position (lift the weight stack by contracting the muscle group you’re about to work). Then step up on to the balance pad and begin your reps.

Stabilize. Engage your core to stabilize the body.

Be intentional. Concentrate on contracting the intended muscle / muscle group without smaller muscles trying to take over.

Stay contracted. Fully contract the muscle you are working though the entire rep.

Relax. Don’t over grip with your hands.

Breathe. Coordinate your breathing with the contractions in a rhythmical pace.

Put it into the muscle. Relax everything except the muscle being worked, including your facial expressions and grip. Direct all your energy into the muscle being worked.

Decrease weight. When doing functional movements, it’s not how much weight is moved but how it’s moved that counts. Decrease your weight and focus on the movement rather than focusing on strength.

Modify. Use the pad according to your fitness level. Try stepping up with one leg until you can balance on two. Use a wider stance with a lower center of gravity. And most of all, feel free to be creative and have fun.

15 Best Balance Pad Exercises to Try

The effectiveness of functional sports training and strength training for athletes on an unstable surface like a balance pad has proven to help athletes perform better regardless of sport.

For this reason, we believe 100% in balance pads and the function sports training you can do with them. In fact, both male and female athletes of all ages can benefit from training with a balance pad. Better yet, everyone can benefit from foam pad balance exercises, from seniors to athletes.

 

But instead of just getting a balance pad and not knowing what to with it, we thought we’d share the 15 best balance pad exercises that we use everyday to improve our health.

Here is our balance pad exercises list of the 15 best (in no particular order):

1. Weighted Balance Pad Squats

Squats are an excellent movement for strengthening the quadriceps, glutes and core. Adding some weight by holding a pair of dumbbells or kettlebells, will increase your stabilization, balance, and strength even more. This movement will make you more efficient and will transition directly to a better performance on the field.

How To Perform

  • Place a balance pad in front of you
  • Add weight by holding dumbbells or kettlebells
  • Stand on the balance pad with feet shoulder-width apart
  • Perform a squat to 90 degrees. Keep your head in a neutral position, tighten your core, knees and toes pointed straight and press the squat through your heels.
  • Perform 3 sets, 10-12 reps

    2. Balance Pad Split Squats (Rear foot elevated)

Split squats are one of my favorite exercises to make my quadriceps really burn. Single leg or unilateral leg training simulates the movement of running or jumping off of one foot as we do in sports like football, soccer, basketball, and track.

How To Perform

  • Place a balance pad in front of you.
  • Elevate your rear leg by placing the top of your foot on top of a bench behind you.
  • Place the front foot on top of your balance pad
  • Add weight by holding dumbbells or kettlebells
  • Now perform a single leg squat with the front leg to 90 degrees.
  • Perform 3 sets, 10-12 Reps

    3. Balance Pad Battle Ropes

This exercise forces you to maintain balance while resisting movement, which is beneficial for in game movement. This will require good focus. This exercise is excellent for your core and upper body strength, making it a perfect balance pad exercise.

How To Perform

  • Place a balance pad in front of the ends of the battle ropes.
  • Step onto the balance pad with feet shoulder width apart and grab hold of the battle ropes.
  • Bend your knees slightly to about 45 degrees, the alternate moving the battle ropes up and down using your arms and core, while maintaining your balance.
  • Progress to one leg at a time.
  • Perform 3 set, 30 seconds to 1 minute

    4. Balance Pad Single Leg RDL

This exercise is a great movement to work your posterior chain. The RDL works your glutes and hamstrings more than a conventional deadlift, because the quads don’t contribute as much. It improves dynamic flexibility, especially in your hamstrings and lower back.

How To Perform

  • Stand on the balance pad one leg at a time.
  • Bend your knee to a 45 degree angle
  • Hold a dumbbell or kettlebell in the opposite hand of the leg you are standing on.
  • Perform a Romanian Deadlift, making sure to keep your back, knee and toe straight and your core tight.
  • Perform 3 sets for each leg, 10-12 reps

5. Balance Pad Reverse Lunge

The reverse lunge is a good movement for strengthening the quadriceps and glute. Adding your balance pad to the movement will create instability in the front foot adding a great challenge.

How To Perform

  • Stand with one leg on the balance pad and the other on the floor just to the side of the balance pad holding a pair of dumbbells or kettlebells.
  • Step back with the off leg into a reverse lunge position.
  • Perform 3 sets for each leg, 10-12 reps

    6. Balance Pad Step Ups ( Using A Plyo Box)

Step ups train explosiveness of the leg muscles. This, of course, translates to a general increase in lower body strength. This will translate to an increase in speed and you’ll have a higher vertical jump (especially off of one leg).

How To Perform

  • Place your balance pad on top of plyo box
  • Stand in front of the plyo box and step up on the pad until your leg is straight
  • Hold for a 1-2 second count maintaining your balance then step back down
  • Immediately step back up with the same leg and repeat for 10-12 reps then switch off to the other leg for 10-12 reps. Do this exercise for 3 sets.

Note: We came together and voted this to be the #1 on our list of balance pad exercises for seniors to try out. So… if you are a senior with a balance pad, this one will work great for you to start!

7. Balance Pad Toe Squat

This balance pad exercise will strengthen your quadriceps and work the muscles in your feet which will give you more explosiveness out of your stance on the field.

How To Perform

  • Stand on your balance pad with feet shoulder width apart
  • Raise up on your toes with arms straight out in front of you for balance.
  • Perform a squat to 90 degrees.
  • Repeat for 10-12 reps, 3 sets

    8. Balance Pad Kettlebell / Dumbbell Snatches

The kettlebell snatch is a full-body, power exercise. It works the hamstrings, quads, back, and shoulders. You pull a kettlebell off the floor from a squat position, swing the weight up, then dip under it, and press it overhead. Adding your balance pad to the movement creates a greater challenge.

How To Perform

  • Stand on your balance pad with feet shoulder width apart
  • Holding a kettlebell or a dumbbell with one hand, swing the kettlebell and perform the snatch movement.
  • Perform 10-12 reps, 3 sets

    9. Balance Pad Prone Plank

Planking on your balance pad will create greater instability to give you a toned belly and will help build your deep inner core muscles, strengthen your back, and increase flexibility.

Fit woman lying on the floor doing planks, for triceps and full body strengthening and balance.

How To Perform

  • Start by getting into a pushup position on your balance pad
  • Bend your elbows and rest your weight on your forearms and not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time.
  • I recommend starting at 30 seconds and progressing to a 1 minute hold in the plank position. Perform 3 sets.

10. Balance Pad Side Plank

Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.

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How To Perform

  • Lie on your right side, in a straight line from head to feet, resting your forearm on your balance pad.
  • Your elbow should be directly under your shoulder. With your abdominals gently contracted.
  • Lift your hips off the floor, maintaining the line.
  • Keep your hips square and your neck in line with your spine
  • Perform for 30 – 60 seconds each set, 3 sets.

    11. Balance Pad Mountain Climbers

These are a full body workout that works your deltoids, biceps, triceps, pectoralis major, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.

How To Perform

  • Put yourself in a pushup position on your balance pad with hands shoulder width apart.
  • Bring your knees to your chest`1 at a time. The more forward you bring your knees, the more effective this exercise will be.
  • Keep a straight posture during the motion.
  • Perform 10-12 reps per set for each leg, perform 3 sets

    12. Balance Pad Scissor Kicks

This exercise is great for the hip flexors and the transverse abdominis, the deepest muscle in the belly.

How To Perform

  • Sit on your balance pad with your legs out in front of you
  • Your feet should be 6-12 inches off of the floor and lean back to create a balanced V with your body.
  • Now perform a scissor action with your feet keeping a tight motion of 12 inches up and down
  • Perform for 30 – 60 seconds per set for 3 sets.

13. Balance Pad Single-Leg Kettlebell Overhead Presses

This balance pad exercise is great for shoulder work.  You are standing on one leg which creates instability in the feet and lower leg muscles.  You will also feel your core working to keep yourself stable.

How To Perform

  • Stand on your balance pad on one leg holding a kettlebell in each hand
  • Raise the kettlebells to a starting position at shoulder height.
  • Now perform a shoulder press while maintaining your balance on one leg
  • Perform 10-15 reps per set for 3 sets.

14. Balance Pad Single-Leg Kettlebell Curls

This exercise is great work for the biceps.

How To Perform

  • Stand on your balance pad on one leg holding a kettlebell in each hand
  • Perform alternating or double curls
  • Perform 10-15 reps per set for 3 sets.

15. Balance Pad Seated Trunk Rotations

This exercise when performed correctly is excellent for mobility and strengthening your obliques.

How To Perform

  • In a seated position on your balance, sit in a V position with knees slightly bent and feet crossed.
  • Hold a kettlebell, a barbell plate or a weighted plyo ball
  • Rotate the weight side to side (hip to hip)

 

Think we missed a great exercise that should of made it to this list of balance pad exercises? Comment yours down below and we may just add it!

 

Want three amazing alternative ways to use a balance pad? Click here.

3 Ways To Use A Balance Pad

3 Ways To Use A Balance Pad


Balance is a critical part of our daily life.  It is a skill that can diminish as we get older if we don’t practice and do balance exercise.  Many people, especially older adults, remain sedentary and develop balance problems because they don’t exercise their muscles and move frequently.  Over time these imbalances can cause health issues and injuries.  The body needs exercise to function optimally.  It gets the heart rate going, the blood pumping, and the movement in our joints and tendons keeps them healthy and strong.  Injuries occur when we have imbalances and fall, especially for our older adult population.

This is why balance training is a such a crucial part of a good functional fitness program.  Balance training is also an important part of physical therapy and pre-hab ( Injury prevention by strengthening muscles due to instability or imbalances)

Three great ideas of how to put your Pharmx Fit Balance Pad to work

 To Add Balance Challenges To Your Exercise

This is the traditional use, which is to use your Pharmx Fit Balance Pad to perform your functional fitness training program.  Your balance pad will provide instability and imbalances while doing all your favorite exercises, which will put those stabilizer muscles to work.  You will feel a better balance, a stronger body, and an overall better feeling about the way you feel.  The exercise choices are many with your balance pad.  For those of you that love to do a home workout, a balance pad is an excellent choice for an inexpensive and convenient piece of equipment.  Practically anything you do for exercise at home, you can make just a little more difficult by adding a balance pad into the equation.  So, for you next workout, grab that balance pad and really get those muscles feeling like they are working a bit harder because of the imbalance underneath you.

Add Cushion During Yoga Exercise, Stretching, And Even Watching Movies

Yoga poses that require sitting or kneeling are much more comfortable on your bottom and your knees when you use your balance pad as a cushion. You can also use your balance pad during many of your favorite abdominal exercises to keep your bottom more comfortable.  I love to use my balance pad while sitting on the floor watching movies.  I find this to be a splendid time to relax and get a nice stretch.  And with the balance pad under my butt, I am much more comfortable.  I cannot forget this very important use of my balance pad.  While I am sitting on the floor with my dog, my balance pad makes an excellent cushion to sit while watching my favorite movies.

Add Cushioned Balance And Core Work While Sitting At My Work Station

I like to put my balance pad on my work chair while sitting at my desk.  I find this alleviates back soreness and stiffness.  Sitting on the balance pad creates some instability also, which in turn will help you strengthen those core muscles.

There are three primary reasons people use a “Pharmx Fit” Balance Pad

The first is the most common use.  Most people use their balance pad for stability training, functional fitness training and balance exercise which helps improve coordination and motor skills.  Athletes use the balance pad for additional challenges with functional sports training, such as split squats, single leg kettle bell dead lifts, kettle bell snatches or cleans, box jumps, and the list goes on and on.  Functional training for athletes has proven to be so much more effective with unilateral because of the instability and imbalances created, which really puts the focus on the individual muscle being worked and the surrounding stabilizer or secondary muscles.

The second is for Yoga training and stretching.  Standing poses and arm balance poses become way more challenging than standing on a hard flat surface.  The imbalances created by your balance pad will certainly test you in your Yoga training.  You will feel those little muscles in your feet and lower legs really work to stabilize your body and keep yourself very still during Yoga.  This will bring your fitness to a whole other level and improve the quality of your everyday life.  I find that as I stand or walk for long periods of time, my stamina to do both has increased substantially.  Your balance pad will also serve you as a nice cushion to rest your knees on while stretching your quadriceps, or to soften your seat and elevate your body just a little while sitting down stretching hamstrings.

The third is certainly one of the most important uses of a balance pad, and that is physical therapy rehabilitation.  By creating imbalances in a controlled setting, a patient can strengthen injured muscles and tendons much faster by doing rehab exercise using a balance pad.  Doctors and Physical Therapists each day implement the use of a Pharmx Fit balance pad into their prescriptive rehab.

Balance pads are one of the most versatile pieces of equipment you can own.  It is also the most versatile.  Pharmx Balance Pads come with it’s own drawstring tote carrying bag and an exercise chart.  Keep it with you no matter where you exercise, at home, the gym or the park.  Pharmx Balance Pads are manufactured to the highest quality and are durable, lightweight, and washable.

Are you a senior? Check out our Balance Pad for Seniors exercises.

Read our amazing guide of 12 exercises every athlete should consider doing with a balance pad

Balance Pads by H4LO For Seniors

Balance Pads by H4LO For Seniors

Fun balance exercises for older adults, using a balance pad, is easy to use, and lightweight piece of equipment to add to your exercise program.

Healthy4Life balance pad exercises for seniors are a great way to keep active, build strength, and increase mobility.  Please be sure to have a partner or perform the following exercises next to a stable chair or a wall, to hold if need be while performing the following exercises.

Below are some excellent balance exercises for seniors to do at home, their local gym, or a senior community center.

2 Legged Stand and Balance: 

Holding the hand of your partner, a stable object or a wall, slowly step onto the balance pad with both feet.  When you feel your balance, slowly let go of your partner’s hand, stable object, or wall.  Continue to stand maintaining your balance for a short period that is comfortable for you.  For example, 30 seconds, then step off.  Rest for 30 seconds, then repeat.

To the above exercise, you can add several variations to work your upper body muscle groups.  Add in a couple of light dumbbells, just 2 to 3 pounds is fine.

2 Legged Stand With Side Lateral Raise:

Standing on the balance pad, holding dumbbells by your side, with palms down raise the dumbbells to shoulder height out to each side of your body and return to start position.  Do 12-15 repetitions

2 Legged Stand with Front Raise: 

Standing on the balance pad, again holding dumbbells by your side, and with palms facing the floor, raise dumbbells straight out in front of you to should height and return to start position.  Do 12-15 repetitions

2 Legged Stand Curl To Overhead Press:  

Standing on the balance pad holding the dumbbells by your side.  Curl both dumbbells at once and in one continuous motion press both dumbbells overhead and then return to the start position by reversing the exercise movement.  Do 12-15 repetitions

1 Legged Stand and Balance: 

Holding the hand of your partner, a stable object or a wall, slowly step onto the balance pad with both feet.  When you feel your balance, raise one foot slowly off of the pad to balance on one foot.  When performing this exercise it is a good idea to continue to hold on to your partner, a stable object or the nearby wall until you feel your balance is good enough to progress to standing on one foot without any assistance.

Front Step Over: 

Holding the hand of your partner, step with your right foot first, on to the balance pad, then step with your left foot over the pad to the floor in front of you.  Finish off the exercise by stepping off with the right foot.  You should now be standing on the floor in front of the balance pad.  Turn to face the balance pad and now repeat with the left leg first stepping on the balance pad and the right foot stepping over.  Repeat 3-5 times or whatever is comfortable for you.

Side Step Over: 

Holding the hand of your partner, stand with the balance pad on the side of your right foot.  Step onto the balance pad with your right foot followed by the left (both feet should be on the balance pad) then step off with the right and then step off with the left.  The balance pad is now on the side of the left foot.  Now go back the other way leading with the left leg and following with the right leg.  Repeat 3-5 times or whatever is comfortable for you.

Balance Pad Squat:

Stand on the balance pad with both arms straight out in front of you.  Have your partner hold your hands if you have difficulty with your balance.  Squat down as low as you can without discomfort, or as low as if you were sitting in a chair, and then stand straight up again.  Repeat 3-5 times or whatever is comfortable for you.

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These dynamic balance exercises for older adults are an excellent way for them to strengthen their ankles, legs, and upper body, and also increase mobility.

Healthy4Life Balance Pads are used every day in physical therapy balance exercises for elderly, making Healthy4Life balance pads the #1 choice for Physical Therapists in the U.S.A.

Ask your Doctor or Physical Therapist for a Balance Exercises for seniors handout, with exercises that are recommended for you at your next visit.

To Learn more about how to train your abs using our Balance Pad, Click Here.

Want some other great ideas on how to use a Balance Pad in your daily life? These suggestions might surprise you.

Abdominal Training With Your Pharmx Fit Balance Pad

Abdominal Training With Your Pharmx Fit Balance Pad

Abdominal or core training should be a vital part of your workout routine.  A strong core will help you perform better in sports and everyday life.  Good posture and a strong lower back are a direct result of core training; also, that will make you feel better and make life just plain easier.

Many people, when they get older, experience a soft midsection and a weak lower back.  When they begin to exercise again, and start to work their core, the sit-ups, crunches and weighted ab machines put more stress on your already aching back.  These movements will just increase your discomfort and not effectively allow you to work your core.

To effectively train your core you will need to do exercises that cause your body in an unstable.   One of the best and easiest ways to do that is with a Pharmx Fit balance pad. The Pharmx Fit balance pad was designed by fitness professionals to provide an unstable environment for abdominal training effectively.

The proper intensity, selection of core exercises, and frequency of core training will reduce your waistline, a measure of long-term health risk, not to mention the aesthetically pleasing benefit of six-pack abs. Incorporate my favorite core exercises to build core stability and enjoy that nicely toned belly or rock-hard abdominals.

Here is a list of my 5 favorite exercises using my Pharmx Fit balance pad:

1. Plank – With your elbows on the balance pad, body straight and extended, abs tight and rolling your pelvis forward slightly, will put you in a great position.  Hold for 30 – 60 seconds.

 

2. Side Plank – Lie on side with elbow on your balance pad. Place forearm on balance pad under shoulder perpendicular to the body. Place upper leg directly on top of the lower leg and straighten knees and hips.  Raise body upward by straightening your waist so the body is ridged. Hold position. Repeat with opposite side.

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3. Mountain Climbers – Place both hands on your balance pad shoulder width apart.  Put yourself in push-up position with arms fully straight and hold that position.  Then begin to bring each leg up to the same side elbow or chest one at a time.  It is important to keep your back straight.  Mountain Climbers are not only a great core workout but is a full body workout.   The muscles worked doing this movement are deltoids, triceps, obliques, rectus abdominals, lower trapezius, latissimus dorsi, quadriceps, hamstrings, hip adductors, hip abductors.  This movement combined with your hands being placed on your stability pad, make it one of my favorite core exercises.  I like to do 30 repetitions total or 15 with each leg.

 

4. Scissor Kicks – In a seated position on your balance pad, lean back and extend your legs out in front of you 12 inches off the floor.  No make an up and down short scissor motion with your legs.  I like to do this as a timed movement for 30 seconds to a minute, doing as many scissor kicks as I can in that time frame, and feel the burn.

5. Seated Trunk Rotations – In a seated position on your balance pad sit in a balanced V position with knees slightly bent and feet crossed.  Grab a weighted ball, kettlebell or a standard weight plate.  Hold the weighted resistance apparatus out in front of you, and while keeping your body very still in the balanced V position, rotate the weight from one side to the other.  I like to go hip to hip.  You will feel this burn in your obliques.

The Pharmx Fit balance pad is Personal Trainer and Physical Therapist recommended to help you build a strong core and will help you improve overall whole body strength. Make Balance Pads a part of your functional training regiment.

Are you a senior? Check out these fun and safe exercises using a balance pad.