Stability Disk


Thank you for dropping by our ultimate guide for a fitter, stronger, healthier you. We have prepared and written the guide with you in mind, and how to level up your skill, improve your health and promote your well-being. Each ultimate guide was written for a King Athletic product, customized to fit your fitness regimen.

We have helped many others just like you who have achieved their fitness goals. Whether you are a beginner looking for information about exercise, or you are already in the game but you want to advance your skills - we have you covered.

In this ultimate guide, we will concentrate on exercises that incorporate a stability disc.  No matter your knowledge of the discs, I am going to make sure that you feel confident and comfortable using the disc. Learn about the benefits, best uses, and what a stability disc can do for you to help you reach your fitness goals.


What is a balance disc? Is it an exercise equipment where you can balance on? Well, this could be partly true but there is a lot more you need to know about this magical exercise tool. Just lend me your time and you can thank me later.

A balance disc, also known as a wobble board, is a piece of exercise equipment which is meant to create an uneven surface. This allows for the user to focus on improving their balance and even strengthening their core.

A balance disc is normally placed on the ground which allows the user to practice various types of exercises on it. The purpose for an uneven surface is that whenever the human body is confronted by an uneven surface, the core muscles are activated in order to give stability to the body. If you have finally made the decision to incorporate a balance disc into your exercise routine, it is best to first use it on a flat surface to minimize the probability of accidents.

Did you know? The reason balance discs are popular is because they can withstand more than 350 pounds (approximately 160 kilograms). While the user is seated on a balance disc cushion, the muscles in the lower back, abdomen and the spine are all engaged. So even if you weigh 160 kilograms, you can be sure that this is the tool for you!


Below are the various exercises that can be performed using a balance disc. You are also going to learn how these exercises are done and understand how they benefit your core. Before you begin using your exercise equipment, first look at the safety tips at the end of this book to ensure that you are safe to use a stability disk. Remember, your safety and health comes first!

Warming up is very important when it comes to doing exercises. Cooling down is also equally important. Below you will find a list of the different ways you can warm up beginning the balance disc exercises. Enjoy!

A warm-up is a series of exercises designed to activate the nervous system by increasing the body temperatures and range of motion. For the best results when working out, it is important to always begin with a full body warm up, regardless of whether you are doing upper body training or lower body training.

For you to fire up your muscles and gain full range of motion on your joints, you will have to go through mobility activation drills. When done properly, they increase your overall exercise performance.

Some of the best exercises you can do for a perfect warm up include:

Glute Bridge → Duration: 8 reps
Foam Roller/Massage Ball → Duration: 10 minutes
Child’s Pose (with breathing) → Duration: 6 reps total
Upper Back Rotation → Duration: 8 reps for each side
Half-kneeling Adductor Dip → Duration: 8 reps for each side
Wall Hip Flexor Mobilization → Duration: 8 reps each side



This is an advanced chest exercise, which is designed to engage and strengthen muscles on the upper part of the body including the arms, shoulders and chest. This form of exercise also helps in building core stability and strength via the instability and the dynamics of the balance disc.

1.Begin in a push-up position, placing one of your hands on the the balance disc and one of the floor next to the disc maintaining your back on a straight a straight position and the core tight.

2.Slowly lower your body down until your elbows are at a 90-degree angle and pause.

3.Using your arms, raise your body back to your starting position while maintaining a strong bridge.  Repeat at least 10 times.


Using a core balance disc is a perfect way to challenge your core muscles to greater depths more than just standard exercise routines do. The forearm plank is an ideal routine exercise to help you in strengthening your core muscles.

 1.Let your bent elbows and forearms rest on the balance disc with the palms facing each other with elbows situated under the shoulders.

2. Keep your legs extended with your toes touching the floor to ensure that your body is in a straight line.

3. Don’t sink or arch the lower back or the hips. Maintain your core in a tight position.

4. Hold yourself in that position for 60 seconds. Repeat at least 2 times for optimum benefits.



Squatting on a balance disc is a perfect way of engaging all of your abdominal core muscles. When done in the right way, squats bring untold benefits. Let’s learn how to do them in the proper manner in order to gain the most from this workout.

1.Place both of your feet on the balance disc while you are in a standing position and stretch your arm as you can see from the diagram. 

2. While maintaining balance, bend your waist and knees to perform a squat.

3. Remain in this position while retaining your knees at an angle of approximately 90 degrees.

4. Do 12-20 reps of this. Repeat 3 sets for maximum results.

      (This exercise can also be done on two discs like you can see on the picture.)

      Tip: Bear in mind that while doing squats, the golden rule is “ass to grass.” Which implies lowering your bottom as low to the ground as possible. This motion helps in building and toning leg muscles.


      1. Begin in a standing position with your feet together. Pull your shoulder blades towards the hips. To stabilize your spine, engage the core/abdominal muscles.

      2. Lift one of your legs from the floor and balance on it. After establishing a balance point, rest for two seconds then step forward. Shift your bodyweight onto the leading foot then place it firmly on the floor.

      3. Focus on the downward movement of the hips. Don’t drive your hips forward. As you move in this position, bend slightly on your hips while maintaining your back on straight position

      4. Move forward with the leading leg, activating both of your butt muscles and thighs to an upright position or the position that you began at.

      Perform 20 to 30 lunges to complete one set. Do 3-4 sets for optimal results.


      Crunches are also an essential when it comes to strengthening core muscles. If done the right way, they have several benefits to the person doing them. Let’s learn how to do crunches for optimum results.

      1. Sit on the disk with your feet raised off of the ground using your hands for stabilization if necessary.

      2. In this position, lean back as much as possible while extending your legs at the same time.

      3. After the body is fully extended, bend at the waist and raise the knees on your chest.

      4. Three sets of 10 to 12 reps are enough to achieve optimum results.


      We’re sure that the very day you decided to begin doing core exercises you wanted to have strong core muscles. How about trying v-hold exercises? These are perfect when it comes to strengthening and stabilizing your core muscles. Learn how to do these effectively to ensure that they are beneficial in strengthening and stabilizing your core.

      1.With your knees bent and heels on the ground, extend your hands sideways and sit at the center of the stability disk.

      2.Then lift one of your legs slowly from the ground, maintaining it in a bent position. After you are fully stable, lift the other leg until it is at about 90 degrees above the ground.

      3.Hold yourself and the leg at this position for no less than 30 seconds.

      Repeat it for 2 or more times.


      As athletic men and women, we would all like to have muscles that will not become injured after engaging in the smallest of activities. For this reason, we have included glutes as part of this exercise guide. Glutes are a very important part of your muscles. They are significant in that they prevent injury, help you fit into your jeans nicely and also improve your day-to-day performance.  These exercises will help you in moving better, feeling better and also training at your optimum capacity.

      1. With your knees bent, lie on the floor on your back. Allow your hips to be apart with the toes facing away. While in this position, contract your abdominal muscles.

      2. Exhale gently while keeping your abdominal muscles engaged. Lift the hips away from the floor and ensure that the abdomen is strong enough to avoid arching.

      3. Inhale slowly as you gently lower yourself back to your starting position.

      4. This should be done gradually starting with two of your feet at the same time while raising one leg while the other one is extended. Try to avoid arching as much as possible. Five times are enough for this exercise.


      Have you been overlooking planks, thinking that they have no benefits for your core muscles? Think again! It’s time to reconsider how much side planks can offer to your core workout. Side planks are often overlooked despite the fact they are perfect moves for your midsection. By ignoring side planks, you are ignoring the weak muscles of your body known as quadratus lumborum which are part of your posterior abdominal walls.

      1. While lying on your side, prop your upper body using your elbow.

      2. Keep your legs straight and lift your hips from the floor. Hold yourself at that position for 6 seconds

      3. Let this time advance to at least 30 seconds for each time you do this move.

      4. Rest for intervals of 30 seconds and repeat it three to five times per session.


      The elbow to knee repeating bird dog is a calisthenics, plyometrics and a total body exercise which targets the abs, shoulders, glutes, hamstrings and also your lower back.

      1.For the starting position, you should begin on your four limbs (quadruped position) with the knees aligned to the hips and the hands to the shoulders.

      2. To perform the dog bird exercise, you have to move your legs as you move your hands up and down simultaneously. It is recommended to do at least 20 repeats for 30 minutes to ensure that this exercise is good for you. Have a look at the picture to have a deeper understanding of what you should do for this one.

      Bird Dog and Elbow to knee bird dog

      1.Start on all fours and lift opposite limbs parallel with the floor.2.Bring your lifted elbow and knee together to touch then take them back out to parallel with the floor. Repeat this for five times


      Imagine what would happen to your car or computer if had to run for long hours without cooling down? Of course, it will burn up and stop functioning!  That is what also could happen to you if you fail to cool down. o avoid this, after you finish your core exercises, it would be a wise decision to implement this static stretching routine. Obliques, abs and lower back stretches will increase your flexibility and release all the tension you have been accumulating during the exercise.

      • Child’s Pose: Sit down on your heels and then stretch your hands. Relax and feel the tension go away. Should be done for 30 seconds.
      • Abs Stretch: Lie with your face down on a mat then place your hands on a push-up position, straighten them until you feel the abs stretch. Remain in that position for 30 seconds.
      • Lowe Back Stretch: While lying on your back, fold your knees towards your chest for 30 seconds.
      • Cat Cow Stretch: Drop your head and round your neck and back by folding your abs inwards. Hold that position for about 3o seconds and then rotate your upper body to the left. Repeat for the opposite direction.
      • Hip Stretch: Bend your right knee then cross your left leg over it. Repeat for the opposite direction.


        As technological advances continue to soar through the roof, most of us are finding out that we are spending more and more time sitting in our offices, classrooms or behind our computers for longer than what is recommended. Sitting on chairs for long periods of time can be distressing and harmful to our bodies. Ever since the beginning of life, man has not evolved to spend his life sitting down. Therefore, when a person sits for very long periods it increases stiffness in the lower back and hips, and  weakens abdominal and core muscles.

        While at your office or home, active sitting entails sitting on a disc which helps to balance mobility in the pelvic girdle and the lower back.

        Since a stability disk creates an unstable environment, it makes the body sway from the imbalance. This forces the body to work to correct itself according to gravity. This element of balance ensures that postural muscles are more active which provides minimal but very beneficial movements to train muscles in the lower back.

        By ensuring that postural muscles are active, this allows them to remain strong so that can meet our daily needs. Additionally, sitting on a stability disc makes sitting more comfortable and healthy.

        Children who struggle to concentrate at school or at home, for instance those with attention deficit disorder (ADD) can find several benefits from using a stability discs. This can be done by replacing their regular chairs with a stability disc.

        When a child is seated on a stability disc, it allows for movement without having to disturb fellow students. It is also a perfect way to ensure a disciplined posture for a student who is finding it hard to develop a good posture.

        Tip: Balance discs are preferred to fitness balls because balance discs are smaller and less bulky. Unlike a fitness ball, you can carry your balance disc with you without having to deflate and inflate with each use.


        As always, we highly recommend that you consult with your physician or specialist if you want to incorporate using stability disc into your regular exercises to ensure that you are healthy enough and will have no spine complications.

        At any time of the day, all exercises with a stability disc should be conducted in a controlled environment and manner. The participant should start slowly and build speed gradually as confidence begins to build.

        Constant use of stability discs to maintain balance can result in quick and unexpected fatigue. You may find that you have to do shorter exercises in the meantime before you gain experience.

        • Always ensure that you are in comfortable clothing and well padded shoes which can protect heels and arches of the feet.
        • Always ensure that you have warmed up before doing any exercises. After you are done, be sure to cool down.
        • Take breaks whenever necessary.
        • No exercises should be done on an empty stomach. You should at least eat something light before any exercise.
        • Always listen to your body. Whenever you feel unwell, dizziness or even shortness of breath, you should not exercise.
        • Always consult a doctor before beginning a new workout regime.

        Just like any other exercise equipment, you must read the manufacturer’s manufacturer’s instructions for caution, and the instructions should always be adhered to.


        Seek advice from a licensed and qualified health personnel before beginning your exercise program. If you start experiencing back pain that lasts for more than a week or any other symptoms of concern, it is best to visit a physician for the right diagnosis and treatment.

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