A balance pad, such as the Airex pad, is the type of balance trainer most useful for beginners, older adults and anyone with difficulty maintaining balance, according to the American Council on Exercise. It is a foam pad that is usually placed on the floor so that you can stand, kneel, sit or lie on it to perform core and strength training exercises. The pad has a tendency to slip, so use it on a carpet or non-slick surface like a yoga mat.
Single-Leg Stand With an Airex Pad
The single-leg stand on a balance pad is an intermediate balance exercise. It targets the transverse abdominis muscle, which is the deepest ab muscles in your stomach. Iit lies below the rectus abdominis and the obliques, placing it closest to your spine. Other muscles involved include the abs, glutes and legs.
Begin standing in the center of a balance pad with your feet facing forward. Your feet should be about 2 inches apart. Let your arms hang freely at your sides. Stand up straight, with good posture–your shoulders pulled back, your chest lifted and your spine straight. Then, squeeze your abs and lift one leg about 6 inches from the pad. Bring your bent knee in front of your body and hold the leg up for 10 to 15 seconds. Do not allow any movement in your standing foot, hips or torso. The body should stay upright and stable at all times. Repeat on the other leg.
Crawls
Crawls are an exercise to work your upper body and core. It is similar to a plank in that your body remains held in a push-up position off the floor, but the movement required by the crawling motion challenges your balance and uses more upper-body strength and stabilization than simply holding a plank.
To perform the exercise, place your hands on the floor to the left of a balance pad and get into push-up position by stepping your feet back and flattening your back. Your hands should be shoulder-width apart, with your shoulders directly above your hands and your arms straight. Your torso should be in a straight line, with your body in a prone position–face down. Then, cross your left arm in front of your right and place your left palm on the pad. Uncross your arms and put your left hand back to its original position. Do the desired number of reps and then move your body to the other side of the pad and repeat.
Single Leg Squat on an Airex Pad
The single leg squat is a challenging lower body exercise when performed on the floor. The balance pad takes the exercise to the next level, recruiting more muscles of your legs and core to keep your balance.
Do single leg squats on a balance pad by stepping onto the center of the pad with your right foot and lifting your left leg in front of you, at waist level. Stand up tall and hold a medicine ball in front of your stomach for added weight. Your elbows should be bent. Then, bend your right knee and lower your body as low as you can go. Straighten your arms in front of you, incline your upper body forward and shift your hips behind you. Extend your left leg forward too. Stand back up and bend your arms back to the starting position. Repeat on the left leg.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
