Best Balance Board Exercises for Kids

Watching your child teeter, wobble, and finally find their footing is a core memory for any parent. That journey of mastering balance doesn’t stop once they can walk. In a world full of screens, encouraging physical play that builds essential skills is more important than ever. That’s where the humble balance board comes in.

When we first got a wobble board for our 6-year-old, he was a bit unsure. But the moment I told him the floor was lava and the board was his “safe island,” everything changed. Suddenly, our living room floor was a raging ocean, and he was a pirate, a surfer, or an astronaut exploring a new planet—all while getting a fantastic workout.

These simple tools are powerhouses for development, turning playtime into a skill-building session. This guide will walk you through the best balance board exercises for kids, packed with safety tips and fun ideas to get your whole family moving.

Why Balance Training Is Great for Kids

Using a balance board is more than just learning not to fall over. It’s an incredible tool for holistic child development. Research and physical therapists agree that this type of play has profound benefits that extend far beyond the living room.

This kind of kid balance training helps children develop:

• Better Coordination and Motor Skills: Balance boards challenge the body to make constant, tiny adjustments. This strengthens the connection between the brain and muscles, improving overall coordination for everything from running and jumping to climbing stairs.
• A Stronger Core: To stay stable on an unsteady surface, kids naturally engage their core muscles (abdominals and back). A strong core is the foundation for good posture and powerful, controlled movements in sports and everyday life.
• Improved Proprioception: This is a fancy term for your body’s awareness of its position in space. Balance training fine-tunes this internal sense, which is crucial for preventing injuries and mastering complex physical activities.
• Enhanced Focus and Concentration: You can’t zone out on a balance board! It requires focus and problem-solving as kids think ahead to adjust their movements. This active engagement can translate to better concentration in the classroom.
• Confidence and Resilience: Every wobble is a mini-challenge. Overcoming it teaches kids to adapt and persist, building confidence with every successful balance.

Safety Tips Before You Start

While balance boards are generally considered a low-risk activity compared to playground sports, safety should always come first. Following a few simple rules will ensure playtime is fun and injury-free.

Here’s your checklist for balance board safety for kids:

• Choose the Right Board: Boards come in various shapes and sizes. Toddlers (2-5) do best with low-profile toddler balance boards that have a gentle rocking motion. Older children (5-10+) can handle more dynamic wobble boards or rocker boards. Always look for products that comply with safety standards like ASTM F963 (U.S.) or CE/EN71 (Europe).
• Create a Safe Zone: Use the board on a soft surface like a carpet, rug, or grass. Clear the area of hard furniture, sharp corners, and other obstacles. A little bit of space can prevent a lot of bumps.
• Supervision is Key: Especially for children under 10, an adult should be nearby to offer a steadying hand and ensure the board is being used correctly.
• Start with the Basics: Teach your child to step on and off the board carefully. Encourage them to keep their knees slightly bent, look forward (not at their feet), and use their arms for balance.
• Barefoot is Best: Using the board with bare feet can improve grip and sensory feedback, helping your child feel the board’s movements more effectively.

For more detailed safety advice, check out our guide on how to use a balance board safely.

8 Fun Balance Board Exercises for Kids

Ready to play? Here are eight fun balance activities your child can try. We’ve included a difficulty guide, but remember that every child progresses at their own pace. The goal is to have fun!

1. Basic Rocking (The Pirate Ship)

• Difficulty: Easy
• Instructions: Stand with feet shoulder-width apart. Gently rock the board forward and backward, then side to side. Try to make the movements smooth and controlled, like a ship on calm seas. The goal is to keep the edges from touching the floor.
• Benefits: Builds foundational balance and strengthens core and leg muscles.

2. Side-to-Side Leans

• Difficulty: Easy to Moderate
• Instructions: Stand with feet hip-width apart. Slowly lean your body to the left, then to the right, shifting your weight without lifting your feet.
• Benefits: Improves lateral (side-to-side) balance and strengthens the hip muscles.

3. The Squat Challenge

• Difficulty: Moderate
• Instructions: Once stable, slowly bend your knees into a squat position, as if sitting in an invisible chair. Try to keep the board level. Hold for a moment, then rise back up.
• Benefits: Strengthens the entire lower body (quads, glutes, hamstrings) and challenges stability.

4. One-Legged Flamingo

• Difficulty: Moderate to Hard
• Instructions: Find your balance on two feet. Then, very slowly lift one foot off the board. See if you can hold it for 5 seconds, then 10! Switch legs and try again.
• Benefits: Excellent for improving single-leg stability, which is vital for running and sports.

5. Forward-Backward Tilts

• Difficulty: Moderate
• Instructions: Position the board so you can tilt it forward and back. Lean forward to touch the front edge to the floor, then lean back to touch the back edge. Repeat in a slow, controlled rhythm.
• Benefits: Strengthens ankles and improves dynamic balance control.

6. Balance and Catch

• Difficulty: Moderate
• Instructions: This is a two-person game! While your child balances on the board, gently toss them a soft ball or beanbag. The challenge is to catch and throw it back without losing balance.
• Benefits: Develops multitasking skills, focus, and hand-eye coordination.

7. Plank Power

• Difficulty: Hard
• Instructions: For older or more advanced kids. Place hands on the sides of the balance board and extend the legs back into a plank position. Keep the body in a straight line from head to heels. Hold for 10-20 seconds.
• Benefits: A powerful children balance board workout for the core, chest, and shoulders.

8. Walk the Plank

• Difficulty: Moderate to Hard
• Instructions: On a longer rocker-style board, have your child try to “walk” from one end to the other by carefully shifting their feet without stepping off.
• Benefits: Enhances dynamic balance, coordination, and spatial awareness.

Creating a Kid-Friendly Balance Board Routine

The key to building skills is consistency, and the key to consistency with kids is making it fun. Frame home balance exercises not as a chore, but as daily “adventure time.”

As one pediatric occupational therapist explains, “Righting reactions are a crucial foundation for balance. When children sit or stand on a balance board, they are practicing how to find their center of gravity and self-correct to avoid falling.” This practice becomes second nature when it’s part of a playful routine.

Here are some tips to get started:

• Gamify It: Turn exercises into a game. How many squats can they do before the “volcano erupts”? Can they complete the pirate ship rock for the entire length of a sea shanty?
• Use Visuals: Kids love tracking their progress.
• Keep it Short and Sweet: Aim for 5-10 minutes of balance play a day. Short, frequent sessions are more effective than one long, exhausting workout.

Turning Balance Play Into Family Time

Why should kids have all the fun? Balance boards are fantastic for adults, too. They can improve posture, strengthen your core, and even make working at a standing desk more dynamic.

Make it a family challenge. See who can hold the One-Legged Flamingo the longest. Use the Balance and Catch game for some cooperative fun. Modeling an active lifestyle is one of the best gifts you can give your child, and sharing a laugh while you all wobble is a great way to connect.

FAQs About Kids and Balance Boards

What is the best age for a child to start using a balance board?

Toddlers as young as 2 can start with gentle, low-to-the-ground boards designed for their size. Children aged 5 and up can typically use standard wobble or rocker boards with supervision.

Are balance boards safe for kids?

Yes, when used correctly. With proper supervision, a clear space, and an age-appropriate board, they are a very safe and low-impact activity. They actually help build the strength and awareness that prevent injuries in other, higher-risk activities.

What type of balance board is best for a child?

For toddlers and preschoolers, look for simple rocker boards or wobble boards with a very low profile. For school-aged kids and teens, a classic wobble board or a rocker board offers more versatility and challenge. Find out more in our guide to the [/blog/types-of-balance-boards-explained-wobble-roller-rocker-more/].

How often should my child use their balance board?

A little bit every day goes a long way! Just 5-15 minutes of daily play is enough to see significant improvements in balance, strength, and confidence. Find more tips in our article about how often should ou train With your balance board.