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Standing exercises

  1. Stand on the balance disc and, if necessary, maintain balance in order to avoid stepping off the balance disc.

  2. Stand on one leg, your arms stretched to each side, maintain balance. Change the leg and repeat the exercise.

  3. Starting Position: basic position on the balance disc. Walk in place; maintain balance with your arms stretched to each side.

  4. Starting Position: Stand on the balance disc, legs slightly apart. Alternate knee lifts, arms stretched to each side, shoulder high.

  5. Starting Position: Stand on the balance disc, legs slightly apart; go down into a squat, as low as you can, simultaneously lifting the arms to chest level.

  6. The same exercise as above, but standing on one leg, and then alternating between legs
  7. Jog on the balance disc, lift you arms high, alternating between them (the arm lifts on the same side as the bent knee)

  8. Trample the disc with your feet, stretching the arms straight up

  9. Starting Position: Take a basic position in front of the balance disc. Step forward on the balance disc, stretching the arms to each side, step back to the basic position, and repeat with the alternate leg.

  10. Starting Position: Do a lunge forward with your left leg, arms on your hips, do the knee dip twice, change legs.

  11. Starting Position: stand up straight, hand on your nape (at one step distance from the balance disc). Do a lunge to the side, your arms stretched to each side, step back to the starting position. Repeat with the alternate leg.

  12. Starting Position: Stand up straight, your arms on the hips. Step on and over the balance disc to the other side, and back.

  13. Starting Position: Stand up straight on the balance disc. Trample the disc; bend your trunk forward to the bent leg, touching your ankle with the alternate hand, the other hand on your hip.

  14. Starting Position: a basic position beside the balance disc. Step on the balance disc with the adjacent leg, swinging the other leg to the side, stretching the arms to each side, mid high.

  15. Starting Position: a basic position in front of the balance disc; step on the balance disc with the left foot, then with the right foot, then step down backward with the left foot and then, on the fourth beat, backward with the right foot, and return to the starting position.