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Step 1
Exercise your balance and stability by attempting to stay up on the balance board for as long as possible. Doing this exercise for extended periods will strengthen your leg and core muscles and improve balance.
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Step 2
Master maintaining your balance at a standstill, and then shift your weight from one leg to the other (or sliding the board over the roller from one end to the other) and maintaining balance in the new position. Shift at a slow pace and maintain balance throughout the transition.
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Step 3
Train for strength on the balance board by maintaining balance at a standstill, and then doing squats on the board. Regain balance after each squat.
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Step 4
Grip either side of the board with your hands and do pushups for upper body strength training. Regain balance after each repetition. Don't pinch your fingers under the board.
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Step 5
Place your hands flat on either end of the board and do a handstand for advanced upper body strength training. If you have trouble doing the handstand, back up to a wall for more support. Hold the handstand as long as you can maintain balance or support your weight.
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Step 6
Do core stability training by throwing a medicine ball back and forth with a partner while balancing on the board. For a more advanced routine, do other balance exercises, such as shifting from one leg to the other while throwing the medicine ball.
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Step 7
Use a balance board for rehabilitation under the guidance of a physical therapist. Wobble boards, smaller boards with a rubber semisphere attached underneath, work best for rehabilitation exercises because they are safer than rolling boards.
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Step 8
Get involved in performance balance boarding by rehearsing board tricks. You can adapt tricks from other board sports or invent your own. You can even get creative and add props to make your tricks more exciting.
