This portable piece of equipment will give your whole body, and especially your core, an intense workout.
Every now and then a piece of exercise equipment comes along that is so useful, and works the body in so many ways, you wish you had thought of it. The Australian-designed FreeForm board is one such piece of equipment. This portable, round platform on wheels is incredibly durable and costs $350. Visit www.freeformboard.com
Why? The lateral movement ups the challenge and works the oblique muscles.
How? Assume a push-up position on your toes with your feet on the FreeForm board. Draw your right knee to your left elbow and arc your torso to the left, but keep your hands still. As you do this, your torso will turn partially on its side and you will feel your obliques work. Slowly return to the start position, arc your torso to the right and draw your left knee to your right elbow. As you sweep through the mid-point each time, make sure your hips don't sag. They should stay at chest height the entire time.
Sets and reps: 2-5 sets of 8-20.
Why? The unstable nature of the board means using it for lunges really works the inner thighs and glutes.
How? Stand with the ball of your left foot on the board and your right foot flat on the ground. Slide the board directly backwards and, as you do, drop your back knee towards the ground. Finish the move with your front knee over your ankle and your back knee as close to the ground as possible. Pause for a moment, then slide the board back to the start position. During this exercise, your torso tends to fall forward, so try to stay tall and upright throughout.
Sets and reps: 2-5 sets of 6-15 each leg.
Why? A plank is a good exercise; the FreeForm jack knife is a great exercise that will lead to better posture and a tighter tum.
How? Assume a push-up position with your feet on the board. Have your chest over your hands, neck long and knees locked. Engage your core so your hips are not sagging or sticking up. Slowly roll the board in towards your hands so your knees bend in towards your chest and your body curls inwards. Slowly extend out. As you hit full extension, work to maintain a neutral spine.
Sets and reps: 2-5 sets of 10-20.
Why? Today's other exercises focus on core strength, but the board is also good for joint mobility and range-of-motion work.
How? Assume a push-up position on your toes with one hand on the board and the other on the ground. Keep the hand on the ground under the shoulder. Holding your position, start by making small circles with the board. As you get comfortable, make the circles bigger. Keep your hips stable as you move your arm by engaging your core. Do all the reps on one side, then switch.
Reps and sets: 2-5 sets of 10 circles each arm.
Why? Targets your core in a different way to the other exercises, while also working your glutes, hamstrings, shoulders and back.
How? Sit on the ground, hands behind you, palms facing backwards. Place your heels on the board. Lift your butt and legs off the ground. Push your hips as high as you can so your body forms one line from head to feet. Bending at the hips and knees and dropping your butt towards the ground, roll the board in as close to your arms as you can. Work towards getting your body at a 90-degree angle and your butt between your arms.
Sets and reps: 2-5 sets of 5-15.
Melinda Ayre, 37, is a beauty editor and mother of two. She keeps fit by doing three strength circuits every week.