Roller Board Workout Guide

Roller boards are popular among fitness trainers around the globe. They are used in physical education and training classes for helping adults and children in developing balance and coordination. They are also useful for correcting body posture and for developing core strength. For people who have health issues, or who want to lose weight, the roller board can be very useful as it trains your body to stay focused and helps you gain balance. Besides, you can also lose fat with the help of a roller board.

Standing Balance Exercise

Beginners should use the roller board on an exercise mat or a piece of carpet to control the movement of the board. Place the board on top of the roller in a way that the board is sliding down on one side. Place your foot on the board where it touches the ground and put your other foot on the top end of the board. Now apply a little pressure on the board to center it properly on the roller. Roll slowly sideways, keep your back straight and use your arms to maintain body balance. Keep your face straight and look up’ if you look down you can lose your balance. Do as many repetitions as you easily can.

Sitting Balance Exercise

Place the roller below the board at its center. Now sit on the board, keep your arms stretched sideways to adjust the balance. Bend your elbows. Extend your legs straight in front of you or you can bend your knees to maintain your body balance. Hold for 30-60 seconds. Repeat according to your comfort.

Hip Raise/Bridge

Lie down straight on your back, bend your knees and spread your feet apart, aligned with your hips. Keep your arms straight on the ground and hands pressed down. Bring your shoulder blades together and press them down firmly on the floor. Now put your feet on the roller board and apply pressure on your feet. Pull your hips upwards as much as you can comfortably. Hold this position for 1-2 minutes while breathing in and out from your nose. Now inhale deeply and release the position while exhaling. Repeat the movement 2 to 3 times.

Squats

Stand on the roller board, gain and maintain body balance before starting the squats. Once you are in full control, gradually bend your knees while maintaining your balance and keeping your back straight. Your hands and arms should point downwards. Keep your face up and look in front to maintain your posture. Perform 3-4 sets of 10-16 repetitions.

40/90 Squats

Stand on the roller board and maintain your balance. Now lift your hands up in front of you and keep your feet shoulder width apart. Start doing squats while keeping your back straight. It is advised to do this exercise slower than usual in order to maintain your body balance. Perform three sets of 10-14 repetitions.

Lunges

Keep the roller board in front of you. Stand upright with your legs shoulder width apart. Perform a lunge with your right leg by keeping it at the center and bend your left leg so that your knee almost touches the ground. Pause for a second. Return to the starting position and do 10-14 repetitions. Then repeat the movement with the other leg. Perform 3 sets.

Plank

Keep the roller board in front of you. Make sure that the roller is at the center of the board. Get down in a planking position by balancing your hands up to your elbows on the board. Your legs should be a little wider than your hips. Hold the plank for 30-60 seconds. Repeat two to three times.

Rolling Plank

Place the roller board in front of you. Shift the roller to one of the edges of the board. Get down in a planking position and balance the board by keeping the right hand on the edge with the roller below it, while your other hand should be resting on the other edge. Hold the position for 30-60 seconds. Repeat two to three times.

Push-ups

Place the roller board on the floor. Get into a push-up position by keeping your hands on both ends of the roller board. Spread your legs so that they are slightly wider than your hips. Push your body towards the floor so that your chest almost touches the board. Pause for a second and return to the starting position. Perform 3 sets of 10-14 repetitions.

Military Push-up

This is similar to the above mentioned exercise except that you perform these push-ups with a close grip. Balance your palms on the roller board with your arms close to your chest and your legs almost touching each other. Push your body downwards and take it as low as you easily can. Pause for a second and repeat. Perform three sets of 10-14 repetitions.

Mountain Climbers

Balance the board at its center on the roller. Get into a push-up position with both your hands at both ends of the board and knees slightly bent to ensure a good grip on the floor. Keeping your upper body at an angle of 45 degrees from the floor, move your right knee forward as if you are trying to climb up a mountain. Pause when your knee is parallel to your pelvis. Repeat the movement with the other leg in a synchronized way, moving both your legs one by one. Do 3-4 sets of 10-14 repetitions.

Oblique Twists

Balancing the board on the roller and placing your hands on its edges, assume the push-up position. With your back leaning slightly backwards and your feet shoulder width apart, swing your lower body from right to left in a way that your right leg lifts up in the air while your right toe is touching the floor. Pause and return to the starting position. Repeat the movement with the opposite leg. Perform 3-4 sets of 10-14 repetitions.

Check Our: Quick Start Guide For Roller Board