Stability Workouts on the Balance Board: Illustrated Step-by-Step Guide to Toning, Strengthening and Rehabilitative Techniques

by Karl Knopf

Overview

Revolutionize your core strength and balance with this step-by-step guidebook to the balance board from bestselling fitness and rehab author, Dr. Karl Knopf.

Unleashing the power of the balance board, this guide provides highly effective workouts that quickly produce noticeable results. Whether you’re looking to sculpt a stunning physique, tone muscles, or improve general fitness, there’s a specifically designed program to address your individual needs.

Stability Workouts on the Balance Board offers over 100 safe, straightforward exercises that teach beginners good posture, balance and strength while helping more advanced athletes enhance their sporting lives. With your balance board and this book, you’ll quickly learn how to build strength in both primary and secondary muscles throughout the body as well as:

• Increase core strength
• Improve balance
• Tone muscles
• Release tension
• Rehabilitate Injuries

Product Details

ISBN-13:	9781612434902
Publisher:	Ulysses Press
Publication date:	10/20/2015
Pages:	144
Product dimensions:	7.40(w) x 9.10(h) x 0.40(d)

About the Author

Dr. Karl Knopf has been involved in the health and fitness of older adults and the disabled for more than forty years. During this time he has worked in almost every aspect of the industry, from personal training and therapy to consultation.

While at Foothill College, Karl was the coordinator of the Adaptive Fitness Technician Program and Lifelong Learning Institute. He taught disabled students and undergraduates about corrective exercise. In addition to teaching, Karl developed the “Fitness Educators of Older Adults Association” to guide trainers of older adults. Currently Karl is a director at the International Sports Science Association and is on the advisory board of PBS’s Sit and Be Fit show.

In his spare time he has spoken at conferences, authored many articles, and written numerous books on topics ranging from water workouts to fitness therapy. He was a frequent guest on both radio and print media on issues pertaining to senior fitness and the disabled.

Table of Contents

Part 1 Overview 1

Building Better Balance With a Balance Board 2

What is Balance? 3

The Anatomy of Balance 7

Why is Balance Important? 8

What is a Balance Board? 10

Before You Begin 11

Standing Starter without Board 14

Single Leg Standing Starter without Board 15

Single-Leg Standing Head Turn without Board 16

Forward Lean without Board 17

Bicycle Pedal without Board 18

Part 2 Programs 19

How to Use this Book 19

Basic Program (Foundational Balance) 23

Intermediate Program 24

Advanced Program 25

Land Sports Program 26

Water Sports Program 28

Snow Sports Program 29

Part 3 Exercises 31

Seated Series 32

Seated Orientation 32

Seated Straight-Leg Raise 34

Seated leg Extension 35

Seated Frontal Raise 36

Seated Lateral Raise 37

Seated Shoulder Press 38

Sealed Reverse Fly 39

Seated Horizontal Triceps Extension 40

Seated Row 41

Seated Chest Press 42

Seated Incline Chest Press 43

Seated Fly 44

Trombone Slide 45

Floor Series 46

Mad Cat 46

Wrist Stretch 47

Three-Point Sequence 48

Donkey Kick 49

Plank to Pike 50

Forearm Plank 51

Plank 51

Tripod Plank 52

Bird Dog 53

Push-Up 54

Diamond Push-Up with Band 55

Side Plank 56

Dip 57

Pelvic Lift 58

Windmill 59

Con Can Kick 60

Pelvic Lift & Chest Press 61

Dead Bug 62

Bicycle 63

Crunch 64

Crab Kick & Dip 65

Standing Series 66

Standing Starter 66

Standing Forward Lean 67

Chair Push-Up 68

Rock around the Clock 69

Standing Hula 70

Standing Empire State Building 71

Half Squat 72

Forward Toe Tap 73

Lateral Toe Tap 74

Forward Lunge 75

Backward Lunge 76

Side Step 77

Dynamic Squat 78

Standing Arm Swing 79

Standing Lateral Arm Swing 80

Standing Lateral Raise 81

Standing Frontal Raise 82

Standing Arm Curl 83

Standing Horizontal Triceps Extension 84

Standing Horizontal Fly 85

Standing Row 86

Standing Overhead Press 87

Stork Stand 88

Single-leg Stand with Torso Rotation 89

T Stand 91

Opposite jacks 92

Half Jacks 93

Single-Leg Curl 94

Single-Leg Extension 95

Rear Single-Leg Extension 96

Lateral Single-Leg Raise 97

Scales 98

Stretches 99

Calf Stretch 99

Quadriceps Stretch 99

Hamstring Stretch 100

Double Wood Chop 100

Soup Con Pour 101

Hands Behind the Back 102

Pec Stretch 102

The Zipper 103

Elbow Touch 104

Apple Picker 105

Choker 106

Neck Stretch 106

The Watcher 107

Twister 108

Knee Roll 109

Cross-Leg Drop 110

Single Knee to Chest 111

Roll into a Ball 112

Index 113

Acknowledgments 117

About the Author 121

Editorial Reviews

Foam Roller Workbook|Karl|Knopf|9781569759257|14.95|Ulysses Press|4/01/2011|40000|

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