Before attempting the exercises below, please ensure you've spoken to your Healthcare professional about engaging in an exercise program using the exercise board.
1. Squats on the exercise board
This will be a slight variation on the typical squat. Firstly, set your exercise board to zero incline, so the top surface is flat. Stand on the exercise board with your legs shoulder-width apart, feet facing forward. With a straight back, bend your hips and knees while keeping your heels firmly on the exercise board. Hold this position for 3 seconds before standing up straight again.
Your progression will involve using the board's incline. This will challenge your ankles to maintain their position while on an incline. Bend your hips and knees as in the first variation, and remember to keep your ankles firmly placed on the inclined board. The exercise forces you to maintain balance and activate your core muscles.
Take care to do this exercise only if you have pain-free ankle movement, as it puts your ankles in a stretched position.
2. Lunges
This will be a variation of a standard lunge with a progression. A lunge onto an elevated surface is a progression and can give you enhanced results.
For the ascending lunge, face the board one stride length away. Step onto the board as with a regular lunge. When your forward leg is flat on the board, lower your body and bend your other knee, balancing your weight through the leg on the board.
For the descending lunge, start on the board, then step off onto the floor. Your standing leg stays on the board while your forward leg rests flat on the floor. Lower your body with a straight back.
To progress, put the board on an incline. This activates muscles stabilizing your hips, knees, and ankles while working on balance.
3. Calf raises on the exercise board
This exercise is easy. Stand on the exercise board with feet shoulder-width apart. Lift both heels off the floor until balancing on toes. Hold for 3 seconds, then lower until feet are flat.
Progress in two ways: hang heels off the board’s edge for greater ankle range of motion, or raise incline of the board. Both make the surface uneven, forcing focus on balance and increasing range of motion.
4. Push-ups
If you struggle with push-ups, set the board to an incline to assist. Kneel facing the board and place both hands on it. This is like a lady's push-up where knees stay down. Lower by bending elbows to 90 degrees. Straighten elbows to start position.
You can do standard push-ups on the board. Start as with lady's push-up, balancing legs on toes. Lower body by bending elbows to 90 degrees, then straighten. This reduces arm stress and targets chest muscles.
Another variation is push-ups on a decline. Start with hands on the ground and feet on the board. Keep back straight, lower body by bending elbows to 90 degrees. This targets pectorals and front shoulders.
5. Planks
Related to push-ups is the standard plank. Place your hands on the slant board and hold a plank by keeping your body straight, supporting weight on hands and toes.
6. Tricep dips
Sit with your back to the board. Reach behind to grip it with both hands. Slightly bend knees, push body off ground by extending elbows and hold 3 seconds. Slowly lower until buttocks touch floor again.
7. Side lunges
Step out sideways with one leg, lower body until thigh is parallel to ground, then push back to starting position.
8. Glute bridges
Lie on your back with feet on the exercise board and lift hips off the ground. This works your glutes and lower back.
9. Stepping
Besides strengthening exercises, you can do effective cardiovascular workouts by using the walking pad as a stepping board. Step onto and off the board quickly for 5-10 minutes as a great indoor alternative to walking or jogging.
10. Stretching
Simple but effective stretching exercises on the slant board help if you sit long hours.
Raise the adjustable top to a comfortable level and stand for 3 to 5 minutes. Easy until tried.
For a deeper stretch, lean forward and touch toes. Or put one foot on the floor and the other on the slant board and lean forward.
These exercises keep calf muscles and Achilles heel flexible and healthy.
Summary
Getting creative with your exercises on the exercise board is a great way to fit 30 minutes of effective exercise into your day. You avoid long commutes and bulky gym equipment this way. All exercises are body weight-based to help tone and build muscle.
Better yet, the SpaceSave Ergo Adjustable Footrest and Exercise Slant Board doubles as a footrest. Elevating feet and lifting thighs slightly off your chair enhances circulation, corrects posture, and alleviates back and knee pain.
