1. Squat

1: Begin by standing with your feet shoulder-width apart and your toes pointing forward. Place a wobble cushion under one foot, positioning it so that your foot is centred on the cushion.

2: Engage your core and slowly lower your body into a squat, bending at the knees and hips as if you were sitting back into a chair. As you lower your body, keep your weight evenly distributed between both feet while maintaining your balance on the foot that's on the wobble cushion.

3: As you lower your body, focus on keeping your chest lifted and your knees tracking over your toes. Keep your weight in your heels and avoid letting your knees collapse inward.

4: Once you reach the bottom of your squat, pause for a moment, then slowly rise back up to standing position, pushing through your heels and engaging your leg muscles.

5: Repeat for the desired number of repetitions, then switch the wobble cushion to the other foot and repeat.

2. Donkey Kicks

1: Place a wobble cushion on the ground and stand on it with one foot in the centre of the cushion. Your other foot should be placed on the floor beside the wobble cushion.

2: Keep your core engaged and your spine straight.

3: Slowly lift your back foot off the ground and bend your knee, bringing your heel towards your glutes.

4: Exhale and extend your leg back behind you, squeezing your glutes at the top of the movement.

5: Inhale and bring your knee back to the starting position.

6: Repeat for 10-15 reps before switching sides.

3. Elbow Plank

1: Place the wobble cushion on the floor and position yourself on your hands and knees, with the cushion between your hands.

2: Place your forearms on the wobble cushion and extend your legs behind you, with your feet hip-width apart and your toes on the floor.

3: Engage your core and straighten your spine, making sure your body forms a straight line from head to heels.

4: Hold the plank position for 30 seconds to start with, gradually increasing the duration as your strength and stability improve.

5: Once you feel comfortable holding a static plank on the wobble cushion, you can try adding variations, such as lifting one leg off the ground or lifting one arm off the cushion.

4. Lunge

1: Begin by standing with your right foot on the wobble cushion. Keep your core engaged and your shoulders back.

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

3: Lower your body down by bending both knees, aiming to bring your left knee close to the ground. Your right knee should be 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 right foot to return to the starting position.

6: Repeat the lunge on your right side for the desired number of repetitions.

5. Knee Raises

1: Begin by standing with one foot on a wobble cushion and the other foot on the ground. Keep your core engaged and your chest up.

2: Lift your knee up towards your chest, keeping your foot flexed and your core engaged. As you lift your knee, try to maintain your balance on the wobble cushion.

3: Slowly lower your leg back down to the starting position.

4: Repeat the movement for the desired number of repetitions and then switch legs.

6. Tri Point Plank

1: Begin by getting into a traditional plank position with your forearms on the ground and your elbows under your shoulders.

2: Place your left foot on a wobble cushion while keeping your right foot planted firmly on the ground.

3: Raise your right foot off the ground, extend your leg straight out behind you, and pause.

4: Return to the starting position by lowering your leg back to the ground.

5: Repeat the movement for the desired number of repetitions and then switch legs.

Featured Products