The twist board, also referred to as a balance disc, is an inflatable piece of rubber exercise equipment. According to the American College of Sports Medicine (ACSM), twist boards challenge coordination and balance during exercise. The ACSM reports that balance training reduces the risk of falls and injuries while also improving posture. Additionally, exercising on a twist board increases weightlifting intensity and results: Doing bicep curls on a twist board, for example, burns more calories and recruits more muscles than doing curls while standing on the ground.
Oblique Twists
Step 1
Stand on the middle of the twist board with your feed 2 inches apart. Bend your knees slightly.
Step 2
Bend your arms and press your elbows against your sides. Tighten your abdominal muscles and stand up straight.
Step 3
Twist your torso 45 degrees to the right. Pause for three seconds, return to the starting position and twist your torso 45 degrees to the left. Pause for three seconds, then continue alternating until you complete 15 repetitions on each side. To make this more challenging, hold a weighted ball in front of your body.
Hammer Curls
Step 1
Hold a dumbbell in each hand and stand on the middle of the twist board with your feet 2 inches apart.
Step 2
Bend your knees slightly and stand up straight. Tighten your abdominal muscles and press the tops of your arms against your sides.
Step 3
Turn your palms toward each other. Slowly pull the weights toward your shoulders. Stop right before your hands make contact with your shoulders. Lower your arms until they're straight, then repeat until you complete 15 repetitions.
Squats
Step 1
Stand on the middle of the twist board with your feet 2 inches apart. Bend your knees slightly, stand up straight and tighten your abdominal muscles.
Step 2
Lift your arms straight in front of you, stopping when they are parallel to the ground. Relax your shoulders and stick your rear end out behind you.
Step 3
Lower your hips and rear end toward the ground, stopping when the back of your legs are parallel to the ground. Check your form when you first start these: Use a mirror or ask someone to observe you. Make sure that your knees are directly above your ankles as you lower your hips. Push up through your heels and return to a standing position. Do 15 repetitions.
Tips and Warnings
- Move your feet closer together to make it harder to balance. Practice standing on the twist board before doing exercises on it. Wear shoes to prevent injury and ankle sprains while exercising on the twist board.
Things You'll Need
- Twist board
- 2 dumbbells
References
- Bally Fitness: Twist Board
- American College of Sports Medicine: Balance Training Tools for Older Adults
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
