How to Use Core Balance Pods

Adding core balance pods to regular exercises like pushups creates instability to help tone the body.

Thanks to the introduction of exercise equipment like core balance pods, there may no longer be a need for your own personal trainer. If you want to get into shape in the comfort of your own home, balance pods can be a great exercise tool. Their unique design aids in the ability to add a new challenge to regular workout routines. By creating an unstable surface with the use of small air-filled, dome-shaped balance pods, users can tone abs and other areas more effectively.

Things You'll Need

• Balance pods
• Weights

Instructions

Setup

1. Place the pods on the floor with the flat side facing down for moderate balance training. Space the pods between 1 and 1 1/2 feet apart.

2. Flip the pods over knobby-side down for tougher balance training.

3. Use the balance pods to work on increasing posture, coordination, dynamic balance, agility and awareness.

Exercising

1. Use one pod for each foot to perform exercises, such as the dead lift, leg squat and unilateral leg upper-body exercises.

2. Use two pods for each foot to provide a bit more balance and support when performing exercises such as medicine ball passes, squats or supine bridges.

3. Keep feet straight and knees slightly bent for upright exercises.

4. Shift your body’s weight from one pod to another to alter balance and work out different areas of the body.

5. Do a basic yoga tree pose by positioning one foot just above the other knee and placing your hands on your hips. Lift your hands above your head to increase the intensity of the workout. Perform pushups by placing a pod under each hand. Place a pod under each knee or foot to increase instability.

Tips & Warnings

• Determine how long to hold a certain pose on a pod by increasing the duration of the pose by 10 percent in each set. Attempt to perform three sets, resting for one minute in between each one.

• Experiment with different weights to discover a new workout regimen.

• Cover the knobby exterior of pods with a cloth or buffer for more rigorous exercises on your hands and knees to provide a bit of added comfort.

• Lengthen workouts as needed, such as adding more repetitions, to achieve the maximum effectiveness of the balance pods.

• Pack core balance pods in your suitcase or gym bag for on-the-go exercising.

• Use pods with the dome side up until you are comfortable with the balancing technique.

References

• Fit Sugar: Gaiam Core Balance Kit Review
• Fitness Future: Balance Pods
• Oprah.com: Get Fit With a New Fitness Tool and 4 Simple Moves