Invented by surfer Hunter Joslin, the Indo Board is a versatile piece of workout equipment capable of improving balance, enhancing lower body flexibility and strengthening core muscles. An Indo Board consists of an oval-shaped board, typically made of wood, that rests atop a cylindrical roller or an inflatable cushion. Simply balancing on the board provides a beneficial workout, but other exercises may be performed to target specific muscle groups.
Warm-Up
An effective Indo Board warm-up begins with standing on the board with your feet slightly wider than shoulder width. Bend your knees slightly and attempt to stay balanced on the board without letting it move across the roller. Maintaining this position for one or two minutes gets blood flowing into your leg muscles and prepares them for what's to come. Locking your knees straight forces your hip muscles and lower spine to aid in the balancing, giving them a chance to warm up as well.
Push-Ups
Performing a traditional push-up with the help of an Indo Board strengthens the chest, arms and back. Instead of placing your hands on the floor, grasp each end of the Indo Board and then perform a regular push-up. Because you'll have to keep the board in balance throughout the movement, smaller muscles in the arms and core kick in, providing a more strenuous workout. Surfers find this exercise particularly helpful, because it mimics the movement they need to pop up on their board when attempting to catch a wave.
Squats
Few exercises build more leg strength than squats, especially when done on an Indo Board. To begin, place one foot at each end of the board and secure a properly balanced position on the roller. Extend your arms straight out in front of you to assist with balance and then lower yourself, bending at the hips first so your rear pushes backward. When performing a squat, never bend the knees forward, as it puts too much stress on the knee joints. Your knees should never go farther forward than your toes.
Oblique Twist
This variation of the Indo Board push-up strengthens the abdominal and oblique muscles, further enhancing core strength. After assuming proper push-up position, raise one leg toward your chest and then lower yourself toward the Indo Board. While still lowered, extend the raised leg straight out to the opposite side, across your body. Hold the position and then pull the leg back in and return to the starting push-up stance. Repeat the movement, this time using the other leg.
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