Getting Started on the Indo Board Original

Getting Started on the Indo Board Original

Getting started on the Indo Board Balance Trainer is not as hard as it might seem. There is a learning curve involved and caution must be taken before beginning your balance training exercises. If you are a beginner to balance training you should always use a spotter. Begin by placing deck on floor with no roller underneath the deck. Always use the correct stance in which your feet are be equal distances from front and back of deck and equal distances from either ends of the deck. Your feet should be shoulder width apart and pointed straight ahead. Proper posture is important: bend knees, avoid bending at the waist. Try to keep a stacked stance with shoulders, hips and ankles in alignment, over each other. Always look ahead and not down. Looking down shifts your weight forward and off center. After you have your stance and posture correct you can use your spotter to help get you up on the Indo Board deck with the roller underneath it.

The type of surface that the roller is placed on is very important. Extreme caution is urged if you use hardwood floors, tile or concrete surface as the roller will move very fast and be hard to control. The best places to start are in grass, on a thick carpeted surface or on a gym mat or yoga mat. Once the rider becomes more advanced they can begin to experiment with different surfaces that can speed up the roller.

Always remember the basic premise of using the Indo Board is to see how long you can keep the deck from touching the ground no matter what you are doing while using it. Progressions for getting started on the Indo Original are: first try to and hold the deck as steady as possible with very little movement back and forth. From there it is important to master the transition from getting the deck moving one way to stopping it and getting it moving the opposite way. In order to master this transition you must use proactive movements as opposed to reactive movements. Other progressions would be to perform simple movements such as a half squat or a full squat.

Indo Board Balance Cushion Getting Started

Getting started on the Indo Board Original GF with the IndoFLO balance cushion is a simple and very safe process. The Indo Original GF includes two pieces, the Indo Original deck and the IndoFLO balance cushion. The IndoFLO cushion is placed on the floor and Indo Original deck is placed, centered, on top of the cushion. These two pieces do not move independently of one another and this is what makes the Indo Original GF so safe and useful for everyone from children to seniors. The IndoFLO balance cushion is mouth-inflatable and the amount of air put into the cushion greatly affects the stability and/or instability of the deck. Using the Indo Original GF on a hard surface such as wood, tile or concrete will allow you to hear the deck touch the floor which gives you audible feedback and lets you know when the board is not stable and flat.

Always remember the basic premise of using the Indo Board is to see how long you can keep the deck from touching the ground no matter what you are doing while using it. There are many progressions and modification that can be done by simply taking air out of the IndoFLO balance cushion or adding air to the cushion. With virtually all of the air out of the cushion the deck still has instability. When using the IndoFLO balance cushion with little or no air, it must be used with NUBBY SIDE UP to keep the deck in place. Adding air increases the instability and once you begin adding more than one breath of air you should use it NUBBY SIDE DOWN.

When using the Indo Original GF the GOAL is to keep the board from touching the floor. When placing the deck on top of the cushion the cushion should be exactly in middle of the board so that there is equal distance from front and back of deck and on either sides of deck. The deck should be perfectly flat on the cushion. Proper stance is important when standing on the Indo Original GF. You should have your feet centered on the deck, toes equal distance from toe edge as heel is from heel edge. And equal distance from the side of the feet to the ends of deck.

Proper posture is also very important. Your core should be engaged, knees slightly bent, never bending at the waist. A stacked stance with shoulders, hips and ankles over each other is the best stance and strive to avoid any upper body tilting and control arm movement by engaging the core. Always look ahead and not down as looking down shifts weight too far forward and off center.

Progressions for getting started on the Indo Original GF are to first try to hold the deck as steady as possible with very little movement of deck and attempt to not let any part of the deck touch the floor. From there you can move into a 45 degree squat rotating your hips back and keeping head and shoulders up with no breaking at the waist and remembering to keep board from touching the floor. Other progressions would be to perform a full squat without deck touching the floor or try rotational movements with a medicine ball or other weight.

There are many basic exercises on the Indo Board Original that increase balance, core strength and agility. You should be an ADVANCED user on the Indo Original before attempting exercises on it. Always use extreme caution on the Indo Board and make sure you have a spotter if you are not an advanced Indo Board rider. Always be sure to use your Indo Board on a soft surface such as carpet. This allows for the roller to move slowly. Exercise extreme caution when using the roller on hardwood, tile or cement floors.

Some popular exercises you can do on the Indo Board are Indo Board medicine ball wood chops, Indo Board Squat, Indo Board Squat Press, Indo Board Medicine Ball catches. You can also do Indo Board upper body exercises like Indo Board push-ups, Indo Board planks, Indo Board dips, and Indo Board hip bridges. To learn more about the Indo Board Balance Trainer and how to do both basic and advanced exercises while balancing on the Indo Board.

There are many advanced exercises that can be performed using the IndoFLO GF and the IndFLO balance cushion. The Indo Original GF uses the Indo Original deck with the 14" IndoFLO balance cushion placed underneath the deck. These two pieces do not move independently of one another and this makes the Indo Original GF very safe and useful for everyone from children to seniors.

One of the best features of the IndoFLO balance cushion is the fact that it is mouth inflatable and does not require a pump to inflate. Remember that the amount of air in the cushion greatly affects the stability/instability of the deck. It is best to use the Indo Original GF on a hard surface so that you can hear the deck touch the floor thus giving you audible feedback when the board is unstable and touches the floor.

Also remember that when placing the wood deck on the IndoFLO cushion the cushion should be placed exactly under the middle of the deck so that it is equal distance from front and back of deck and equal distance from either sides of deck. When done correctly the wood deck will sit perfectly level on the cushion.

Some popular exercises that can be performed on the Indo Original GF are upright row, single leg lunge or split squat onto deck, regular and single-arm pushups, plank movements or just about any exercise movement that you are comfortable with.

There are many advanced exercises you can do using your Indo Board Original Training Package. The Indo Original Training Package has three pieces which include the Indo Original deck with is 30" x 18 ", the Indo Original roller, which is 6.5" in diameter and finally the 14" inflatable IndoFLO cushion. The Indo Original Training Package is essentially as an in-home mini gym. Indo Board planks and Indo Board pushups can be done using either the Indo Original roller or the IndoFLO cushion under the deck. Other variations of planks and pushups are to offset the deck to one side of the roller or rolling the Indo Original deck from side to side to create more instability or to focus the work on one side of your body.

You can also change the stable base of support by changing where you place your feet. This allows for many exercise progressions that can drastically change your Indo Board exercise. When performing an Indo Board plank or pushup you can place your feet narrower, you can use just one foot on the floor or you can place both feet on your IndoFLO cushion to create instability at both ends. You can also offset the IndoFLO cushion underneath the deck to focus on one leg while keeping a shoulder width stance.

Other advanced exercise on the Indo Board Original Training Package include catching and tossing a medicine ball to a partner, Indo Board wood chops, bilateral dumbbell rows and split squats on Indo Board using the IndoFLO cushion under the Indo Original deck. All of the exercises in this video can also be done using the IndoFLO cushion under the deck as it is safer and is equally, if not more, challenging.