by Nadia Sinclair

If you’re looking to spice up your fitness routine with a workout extraordinaire, allow us to introduce the balance dome! This half-circle wonder brings an intense core workout, while also stepping up your balance and coordination game.

The balance dome, a marvel of fitness innovation, is essentially a squishy dome that looks like a stability ball cut in half. It opens up a world of exercises to target your core stability, balance, and flexibility, transforming the usual into challenging. You can work with either side, the flat or the unstable dome, depending on your progression and exercise on hand.

Wondering what you can do with this funky dome? We’ve rounded up a selection of stellar balance dome exercises. With this versatile tool, almost any routine can be made triple-fold intense. Think of trickier squats, daunting push-ups, wobbly planks, and deeper lunges. Integrating these exercises will demand more engagement from the smaller muscles in your core, boosting your body control and balance.

But slow and steady wins the race! Initiate by balancing on the dome from both sides. While feeling a little wobbly is normal, soon you’ll start experiencing more stability. Once you’re comfortable, put to the test the exercises below:

Three Superb Balance Dome Exercises

Balance Dome Super Crunch

This core-targeting balance dome exercise works your upper body, with special attention to the shoulders, back, and side abs.

Directions:

1. Place the neon side of the balance dome downward and grip the edges of the dark platform.
2. Stretch out your legs behind you and hold a high plank pose, keeping your body straight from shoulders to heels.
3. Engage your core, glutes, and thighs, then slowly align your right knee to your right elbow, focusing on squeezing your obliques.
4. Extend your right leg back out to the original position and then align your left knee to your left elbow.

Balance Dome Side Squat

Performing a squat with your foot on the balance dome will not only help achieve a more profound squat but also engage stabilizing muscles in your knees and ankles, all while increasing heart rate.

Directions:

1. Begin by standing beside the dome with feet together and hands on hips.
2. Step your left leg out until your foot finds the center of the dome.
3. With hands still on hips, slowly descend into a squat. Revert the movement to return to the start.

Balance Dome Sit-Up

This variation of the classic sit-up on the Balance Dome not only provides a broader movement range but also rewards with a rejuvenating back stretch.

Directions:

1. Commence in a sitting position with your feet flat on the ground and your lower back resting on the dome.
2. Curl your upper body towards your knees, keeping the hands behind your head and elbows wide.
3. Lean backward over the dome by arching your upper body until your shoulder blades touch it.
4. Engage your abs to revert to the starting position and repeat.

Remember: with time you will start to feel more stable and able to try out more complex exercises.

Balance Dome, intense core workout, balance and coordination, varied exercises, core stability, squats, push-ups, planks, lunges, body control, Balance Dome Super Crunch, Balance Dome Side Squat, Balance Dome Sit-Up, fitness innovation.