How to Do a Single Leg Balance on a Dyna Disc

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By Sarka-Jonae Miller
eHow Contributing Writer

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An often overlooked aspect of weight or strength training is balance training. A Dyna Disc is a piece of exercise equipment that assists people in improving their balance and core strength simply by standing or sitting on it. A Single Leg Balance exercise on a Dyna Disc is the primary balance exercise that all other exercises are built upon.

Difficulty: Moderate

Instructions

Step 1

Stand on one leg with your foot in the center of the Dyna Disc. The smooth side is slightly easier to balance on so start with it. Put your hands on your hips.
Step 2

Lift your opposite leg a few inches into the air and hold it there.
Step 3

Find a point, 3 to 4 feet in front of you on the floor, and stare at it. This will help you keep your balance.
Step 4

Squeeze your abs by drawing your belly button into your spine. Engage your glutes as if you were squeezing a quarter.
Step 5

Continue holding this position for at least 10 seconds. If you feel yourself beginning to lose your balance, tap your lifted foot to the floor, but try to keep your hands on your hips. Work up to holding this position for 30 seconds per leg.

Tips & Warnings

Raise your knee higher to increase the difficulty of this exercise.
Do not attempt this exercise until you have mastered the single leg balance on a floor and a pillow.