The learning curve is 30 minutes for most, after that, Bongaboarding becomes routinely easy and fun. ​The Bongaboard balance board is an innovative fitness tool that improves balance and co-ordination while at the same time strengthens most major muscle groups and develops core strength. The increase in abdominal muscle activity when core exercises are performed on a balance board is 66%.

how to

OK, so lets begin... Place the Bongaboard on the floor. No roller! Just stand on the board in front of a mirror if possible.  Make sure the area where you are riding is clear of objects that you might fall on.

Here are three Bongaboard fitness training videos to keep you fit and motivated:

Posture check list:

Knees bent, always and knees very slightly pointing in       
Spine straight, hips level          
Eyes straight ahead          
Feet almost parallel and a little wider than your shoulders

Step 1 (Board on the floor):
Keeping your knees bent, move slowly from side to side. Do not move your feet.          
Be sure to keep your spine in a vertical line.          
You should get to the point that you can move your body quickly from one side to the other with only your knees adjusting.          
If you do not have a mirror, look down the front of your body as you move laterally from one foot to the other, the shoulders and especially the hips should not be adjusting.          
Keep the knees bent and slightly inward, being careful not to lock them.

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Step 2:
Place the Bongaboard on the roller next to a door frame, or a friend.         
Holding gently onto the support, set your feet on the Bongaboard a little wider than your shoulders.          
Move yourself to a level board position.                  
Move as little as possible trying to keep the Bongaboard level.          
The slower you move, the faster you will learn.          
Do not release from your support.          
Just lighten the pressure; extreme uncontrolled wipe-outs can result if your confidence gets ahead of your skill level.

Step 3:
The techniques outlined are to enhance learning. After you have mastered the Bongaboard, play with your posture, hip/shoulder movements. Muscle your way back up to the centred position. Keeping light contact with your support, let the board drift to one side. Placing all your weight on that foot (the one farthest from the roller), the end of the Bongaboard should snap down on the floor stopping harmlessly. Repeat until this can be done without holding on to the support.

From now on, do not grab the support unless absolutely necessary. Do not solo (move away from the support) until you can stop and start without grabbing the support.

You can download a PDF of the whole three routines here:

Bongaboard fitness training pdf

Bongaboard fitness training pdf Bongaboard fitness training pdf

There are many more 'How To' videos on Youtube.

Find tricks such as snaps, floaters, body airials, 180's, 360's, cross-stepping, and many more.

Simply search for 'Balance board tricks and training'...