Slide board training provides a challenging aerobic workout. Lateral movements engage muscles that are not usually used in daily activities. The board also functions as a toning device for the legs, gluteal, core, abdominal and upper body muscles. Skaters, hockey players and cross-country skiers use slide board exercise for off-season training.
Aerobic Workouts
The basic slide aerobic movement involves gliding across the board from one bumper to the other. As you gain proficiency, slide to one side of the board, and land in a squat when you reach the opposite bumper. The sliding jumping jack, performed at the center of the board, is similar to the traditional jumping jack, but without the jumping. Slide your legs apart and together, letting your arms follow your leg movements. When your inner thighs get tired, switch to a shuffling, cross-country skiing movement, which uses the quadriceps, hamstrings and gluteal muscles.
Slide Board Upper Body Training
If you don't mind putting your hands on the slide board booties, the board provides an efficient, albeit unusual, upper body workout. The core stabilizer works all of the upper back and shoulder muscles. Assume a push-up position, placing your hands in the booties and on the slide board, and your feet on the floor. Keep your arms straight, and perform five small clockwise and four small counter-clockwise circles with your right arms. Rest between sets, and then repeat on the other side. Then, take the booties off and place them next to each other on the board. Place your elbows and forearms on the booties, with your thumbs facing the ceiling. Extend your legs into a push-up position, placing your feet on the floor. Lower your body into the push-up, simultaneously sliding your forearms apart. Slide them back together as you extend your arms. Perform 10 repetitions. This exercise combines the benefits of a push-up and a chest fly.
Slide Board Ab and Core
Slide boards break the monotony of traditional abdominal exercise. Place an exercise mat next to one of the bumpers. Kneel on the mat. Place the booties on the slide board and place your hands inside the booties. Keep your back and arms straight and slide forward, reaching your arms toward the opposite side of the board. Perform eight repetitions. Then, place the booties on your feet. Assume a push-up position with your feet on the board, in front on one of the bumpers. Hold the other bumper with both hands. Draw your belly in and bend your knees, bringing them toward your chest. Perform 10 repetitions.
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