3 ways with a freeform board

You can tone up using your own body weight and a clever Freeform board, Amanda Khouv reports.

If you’re looking for a new way to challenge your core, balance and functional strength while toning up, take the Freeform board for a ride.

Yep, it looks like a little round skateboard, and it will take some getting used to, but this clever piece of equipment is a fun way to rev up your fitness.

The circular board sits on wheels that move in all directions, allowing you to combine it with your own weight to work your entire body in every plane of movement, all the while challenging your core and stability muscles to the max. It works by destabilising your body, making your core switch on to keep you stable.

Beginner: 2 x 6 reps each exercise

Intermediate: 3 x 8 reps each exercise

Advanced: 4 x 10 reps each exercise

1. Unstable two-point box

Areas trained: Back, rear thighs, stomach, core

Technique

¦ Place one knee on the board (snapped into its base docking station) and the opposite hand on the floor directly under your shoulder.

¦ Stretch your free leg out behind you and your free arm out in front of you for 5 to 10 seconds, then bring the knee and elbow in to touch each other.

¦ Extend the arm and leg out again and repeat for your allotted reps. Repeat on the other side to complete the set.

2. Prone roll-out

Areas trained: Stomach, shoulders, back, core

Technique

¦ Kneel on the floor with both hands on the Freeform board directly under your shoulders.

¦ Slowly roll the board forward as far as you can comfortably without arching your lower back.

¦ Engage your stomach muscles to bring your arms back to the start and repeat.

3. Lateral roll-out

Areas trained: Sides of stomach, shoulders, core.

Technique

¦ Sit on the floor, with your left elbow on the Freeform board and the other hand on the board for support, knees stacked on top of each other.

¦ Roll the board out to your left, as far as you can comfortably without dropping your hips.

¦ Engage your side muscles to bring the board back to the start and repeat for the allotted reps for your level. Repeat on your right side to complete the set.