1. Plank

1: Start by placing the balance pad on the floor and assume a plank position with your hands flat on the pad. Your elbows should be positioned directly underneath your shoulders and your body should form a straight line from head to heels.

2: Engage your core muscles and squeeze your glutes to maintain a stable position.

3: Hold the plank for 30 to 60 seconds, or as long as you can maintain proper form.

2. Squat

1: Place the balance pad on the floor and stand on it with your feet shoulder-width apart.

2: Engage your core muscles and maintain a tall posture while holding your balance.

3: Slowly lower your body into a squat by bending your knees and pushing your hips back, as if you were sitting in a chair. Keep your weight evenly distributed on both feet.

4: Lower your body down as far as you can while maintaining proper form, ideally until your thighs are parallel to the ground.

5: Slowly stand back up by pressing through your heels and squeezing your glutes. Remember to keep your core engaged and your posture tall throughout the exercise.

6: Repeat for the desired number of repetitions.

3. Reverse Lunge

1: Stand on the balance pad with your feet shoulder-width apart, your core engaged, and your shoulders back.

2: Take a step back with your right foot, landing on the ball of your foot. Keep your left foot firmly planted on the balance pad.

3: Lower your body down by bending both knees, so you right knee is close to the ground and your left knee is directly above your ankle.

4: Keep your upper body straight and your core engaged throughout the movement.

5: Pause for a moment at the bottom of the movement, then push through your left foot to return to the starting position.

6: Repeat the lunge on your left side and alternate for the desired number of repetitions.

4. Side Lunge

1: Begin by standing with your feet hip-width apart on the balance pad.

2: Take a large step to your left side, keeping your right foot stationary and your toes facing forward.

3: As you step to the side, begin to bend your knees, pushing your hips back and lowering your body down towards the ground.

5: Once your knees are bent to approximately 90 degrees and your thighs are parallel to the ground, pause for a moment in this position.

6: Push through your left foot and use your glutes and quads to return to the starting position.

7: Repeat the same movement on the other side by taking a step and lunging to your right.

5. Press Up

1: Begin by placing your hands on the balance pad, slightly wider than shoulder-width apart. Your palms should be facing down and your fingers should be pointing forward.

2: Position your feet behind you so that your toes are on the ground, and your body is in a straight line from head to heels.

3: Lower your body towards the ground by bending your elbows, keeping your body straight and your head facing forward. Keep your core tight and engaged.

4: Stop when your chest is just above the ground or your elbows reach a 90-degree angle.

5: Push your body back up to the starting position, keeping your core tight and your body straight.

6: Repeat for the desired number of repetitions.

6. Sit Up

1: Begin by sitting on the balance pad with your knees bent and your heels touching the ground.

2: Place your hands in front of your chest, on your thighs, or behind your head, depending on which position feels more comfortable.

2: Slowly lean back, keeping your heels on the ground and your core engaged. Continue leaning back until you feel a slight stretch in your abdominal muscles.

3: Slowly sit back up, using your abdominal muscles to lift your torso. As you sit up, try to maintain your balance on the pad.

4: Repeat for the desired number of repetitions, keeping your movements slow and controlled throughout.