An Indo board is an oval-shaped board that sits on top of a roller or inflatable cushion, that you stand on and try to balance. It is a great cross-training tool for snowboarding, surfing, wakeboarding, skiing, mountain biking or any sport that requires balance. The Indo board strengthens the core while developing balance and agility, making it an effective workout. Before you begin always make sure that you have plenty of space, a soft surface and if it is your first time, use a spotter.
The wake-up engages the core with emphasis on the lower body. With your feet shoulder width apart, knees bent and hips slightly forward, balance on the Indo board with out rolling to either side. Keep the board centered on the roller for one to three minutes or until your legs start to burn. Step off and repeat three to five times.
Indo push-ups are an effective core workout, engaging your arms, chest and back. Place both hands shoulder width apart on the Indo board with the roller in the center, extend your legs back straight. Center the Indo board and hold the balance as you execute a push-up. If you can balance easily during this exercise, add intensity by placing and balancing your feet on a balance ball during the push-up.
Squats are excellent for developing your lower-body strength. Start by putting both feet on the board shoulder width apart. Balance your weight keeping the roller in the center of the board. Put your hands in front of you and squat down 6 to 8 inches while keeping your back straight and head up, stand back up. Repeat this movement 10 to 15 times.
Indo Tricep Raises
Tricep raises engage the entire core and upper-body with emphasis on the back of your arm. This exercise will help improve your pop-up for surfing. Begin by standing in front of the Indo board, back to the board. Sit down and put both hands on the Indo board shoulder width apart centering the roller, keep the board from moving to either side. Place your legs in front of you and raise you butt off the ground. Bend your elbows and lower your butt toward the floor without touching, push back up fully extending your arms. Repeat this movement 10 to 25 times.
Indo Front Shoulder Raise
The Indo front shoulder raise engages the core, the lower-body, upper-body with emphasis on the shoulders. Stand on the Indo board with your feet shoulder width apart, holding a dumbbell in each hand. Relax your hands to your sides with your palms facing in toward your thighs. Center the board on the roller to keep your balance and slowly raise both arms forward. As you raise your arms, turn your palms to face the floor, keeping your elbows straight and stopping at shoulder height. Slowly lower your arms back to your sides. Repeat this movement 10 to 15 times.