A Bongo Board resembles a skateboard platform that mounts on a separate, cylindrical roller. A thin rail runs the length of the platform’s bottom and inserts into a crevice on the roller, preventing the platform from rotating off the roller. Like stability balls and wobble boards, the Bongo Board creates an unstable, yet controlled environment that challenges the muscles performing any given exercise, plus your core, to stabilize your body.
Front Balance
Before you can perform complicated exercises on the Bongo Board, you must first master the basic front balance. Don’t be surprised if it takes several practice sessions before this exercise feels natural. Stand in front of a wall or sturdy piece of equipment you can lean on for support if necessary, but keep the floor to either side of the Bongo Board free of obstacles so you can make a quick exit if you lose your balance.
Place the platform on top of the roller. Tip the platform so its right side rests on the floor. Place your right foot on the right side of the platform. Place your left foot on the left side, then slowly shift your weight until you’re balancing with both ends of the platform off the floor. Hold the balance for as long as you can without letting either side of the platform touch down.
Squats
Once you’ve mastered the basic front balance, try performing squats on the Bongo Board. This introduces movement in a new plane of motion, further challenging your core, glutes, quads, hamstrings and calves to balance your body against the Bongo Board’s instability.
Balance on the Bongo Board. Bend your knees and squat down, as if you were sitting in a chair placed behind you. Stop when your knees reach a 90-degree bend. Straighten back up.
For extra challenge, hold a medicine ball in both hands above, and slightly in front of, your head. Work up to tossing the ball up every time you stand up from the squat. Catch the ball over your head, then sink back down into the squat.
Push-ups
You can use the Bongo Board to work your upper body against instability, too. Regular push-ups work your triceps, pecs, anterior deltoids and core, but the Bongo Board adds a whole new dimension of difficulty for all the muscles involved.
Assume a push-up position, body balanced on the balls of your feet. Place one hand on each end of the Bongo Board. Bend your arms, lowering your chest toward the floor. Straighten your arms to push your body back to the starting position.
As you progress, move your feet closer together or lift one leg slightly to make the exercise more challenging.
Member Comments