Four exercises to test your balance, core strength, stability and basic fitness. Perform each exercise to failure or till the edge of deck touches the ground. This means you have lost control or form. If your trailing foot touches the ground while performing the single leg balance exercise you must either swap legs or move to the next exercise.
Test yourself and then challenge your friends, sports team or even your colleagues at work. The Rooboard challenge can be performed anywhere, including the office – have fun.
1. Single leg balance
Balance for as long as you can. Swap to the other leg if your trailing foot touches the ground or the edge of Rooboard touches the ground. Move to the next exercise once you have completed for both legs.
2. V Sit-up with leg lift
Sitting on the Rooboard keep your legs straight out in front. Using your abdominal muscles lift your feet at least a foot off the ground. Continue to failure or till you lose form.
3. Close grip press up
Perform as many press-ups as possible. Continue to failure or till the edge of the Rooboard touches the ground.
4. Plank with cross step
Starting in the plank position perform as many cross steps as you can as quickly as you can. Continue to failure or till the edge of the Rooboard touches the ground.
The Core Benefits
With training our balance and stability can improve markedly. These subtle changes in the way our body moves around its centre of gravity and the speed in which it does so, can have a huge impact in our quality of life and sporting performances.
Balance training is functional. This means we are engaging several muscle groups at the same time using a natural flow and transition through the movements. Strength training usually involves isolating a single muscle while we apply stress to it. When we add the balance component we also engage the stabiliser muscles.