Hello fellow sportsman!

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 Stability/Balance Disc?   

  • 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.
  • 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.
  • 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!


Benefits of the Stability Disc

 Just like the name suggests, stability discs are used to improve balance, strengthen core stability, and even assist children with special needs to help them settle down and concentrate during school and while at home. These discs are packed with numerous benefits and uses which help in improving concentration and health at large.




 Benefits you get  with the stability discs:
  • Helps in burning calories, hence weight loss
  • Promotes the formation and toning of lean muscles
  • Reduces fatigue, physical instability and pain
  • Perfect for improving energy levels which results in a better lifestyle
  • Develops and encourages core stability and strength
  • Increases concentration in children and adults
  • A perfect way to engage the cardiovascular system, core muscles, gluts, legs and even improve balance

What Are Core Muscles?

 Are you still unsure of what core muscles are?

  • To be honest, most of us weren’t totally sure what they were when we first heard about them either.
  • The core is a series of complex muscles that stretches beyond just your abs.
  • These muscles include every other muscle apart from those on your legs and arms. 
  • They are involved in almost every movement in the body.These muscles act as dynamic or isometric stabilizers for movement, and are also responsible for initiating movement,that transfers weight from one end of your body to the other
TIP: If your goal is to decrease back pain, improve your posture or strengthen core muscles, just sitting on a stability disc will transform sitting to an active and dynamic experience for you.

What is the core and what is its purpose in our body?

 The topic of the core is a heated one because most health professionals define it differently. Some scientists have even built their entire career based on this topic. Today, our intention is not to dissect these opinions but rather understand what the core is and its functionality.

Typically, when we talk about the core, we are referring to the entirety of our torso which is normally between the pubic bone and the sternum. Our abdomen is just the smallest part of it. Therefore, when we refer to the core, some of the obvious things are: that this area of the body has no bones apart from the floating ribs and the spine. Nevertheless, this is the area that contains some of the most valuable organs including the heart and the lungs. These all must be kept safe. Since these vital organs have no bones to protect them, they require a strong connection of muscles to protect the integrity of their contents. 


Core muscles are responsible for the following:

  • Containing and protecting internal organs
  • Increasing the mobility of the trunk and the spine
  • Stabilizing the upper part of the body
  • Controlling the lumbar-pelvic relationship

All of these functionalities are significant if your goal is living a healthy and pain-free life. There are several exercises we can do to protect and strengthen these muscles, and it will be our main discussion in this book. Read on to get started!

Why Core Exercises Are Important

 Do we still have to stress on the importance of core muscles? You own this book because you desire a strong core. That is enough to stress on the importance of strengthening your core muscles. Displaying a beach friendly body on the sandy beaches should not be only reason to get your body in the right shape. All in all, your core is about the abdominal muscles. In fact, this powerhouse area of your body not only aids with movement of your body but also controls the nervous system. Check out some more reasons to strengthen your core:

  • They help you tone your abs - If you have a craving for perfectly designed abdominal muscles, core exercises should be an integral part of your workout. Despite the fact that you will need aerobic exercises to tame abdominal fats, core exercises also act as primary requirements for toning and strengthening the underlying muscles.
  • Having strong core muscles makes it simple to perform most physical activities - With strong core muscles, you can be assured that performing most physical activities will be a walk in the park for you. May it be bending down to tie your shoelaces, getting a glass of milk from the fridge or swinging a golf club, you can be assured of smoothness. If your body is laden with weak core muscles, you will be prone to muscle injuries, lower back pain, and poor posture.
  • Core exercises are a way to help you on the path to achieving your fitness goals - Most fitness programs focus on muscular fitness and aerobic exercises. Nevertheless, if you want to have a well-rounded fitness program that will help you achieve all of your fitness goals, it is important to integrate core exercises in your daily activities.



    Chapter Three: Core Workouts

     We are already making progress! Be ready to learn about several interesting exercises in this chapter. We know you will find them very useful, so don’t forget to share what you learn with your friends. Let’s go!

    In this chapter, we are going to look at 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!

    Ever since we were children, our teachers always emphasized the need for warming up and stretching before any exercise. This skill learned many years ago still remains true and applicable before starting any core exercises.

    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!

     Proper Warm-Up

     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

    TIP: Are you looking for a more engaging and productive way to warm up? Foam rollers are a perfect alternative to normal stretching. To learn more about foam rollers, visit our  store at Amazon.



    Push-ups with both hands on disc or one hand on disc

    Who doesn’t like strong chest muscles? Even if you find it hard, remember the benefits a strong chest provides. 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. Exercise Instructions:

    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 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.


     The Foreman Plank
    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. Exercise Instructions:

    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.




    Option Squats | Part 1


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

    1. Remain in this position while retaining your knees at an angle of approximately 90 degrees.
    2. Do 12-20 reps of this. Repeat 3 sets for maximum results.

    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.




    Option squats | Part 2

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

    1. Remain in this position while retaining your knees at an angle of approximately 90 degrees.
    2. Do 12-20 reps of this. Repeat 3 sets for maximum results.

    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.



    Bodyweight Lunge

    Exercise instructions:

    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

    1. 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.
    2. 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
    3. 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.


    Body weight lunge demo:




    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.

    Exercise instructions:

    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.
    4. Repeat it for 2 or more times.



    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.


      Crunches demo:

       Glute Bridge

        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.

        Exercise instructions:With your knees bent, lie on the floor on your allows your hips to raise up the floor with your knees apart and toes facing sideways

      1.  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


        Glute Bridge Demo


         Side Plank

        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.


        Bird Dog and Elbow to knee bird dog

          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.

          Exercise instructions

          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

          Start on all fours and lift opposite limbs parallel with the floor.

          Bring your lifted elbow and knee together to touch then take them back out to parallel with the floor.

          Repeat this for five times.




           Cooling   Down

          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.

          1. 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.
          2. 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.
          3. Lowe Back Stretch: While lying on your back, fold your knees towards your chest for 30 seconds.
          4. 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.
          5. Hip Stretch: Bend your right knee then cross your left leg over it. Repeat for the opposite direction.




           What other benefits does the Stability Disc offer to users?

           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 instructions for caution, and the instructions should always be adhered to. 




           When to see a doctor

          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.