FitBoard™ — The Complete Balance Board Guide
FitBoard™ — Complete Balance Board Guide
Progressive exercises, core strengthening and stability — 4-week program to strengthen your ankles, knees and core at home.
The FitBoard™ is a balance board available in 5 colors, designed to strengthen the stabilizing muscles of the ankles, knees and core. Used by physiotherapists for rehabilitation and by athletes to improve their proprioception, it is also perfect for active core strengthening and more effective squats at home.
Getting started — The basics
First use
Place the FitBoard™ on a flat, non-slip surface. Position yourself facing a wall or a chair. Step onto the board one foot at a time. Find your balance point with both feet shoulder-width apart. Stay for 30 seconds without holding on — that's already a great start.
Foot placement
To begin, place your feet shoulder-width apart in the center of the board. Toes slightly turned outwards. Distribute your weight evenly on both feet. Keep your knees slightly bent — never locked. Fix your gaze on a point in front of you.
Core activation
On the FitBoard™, slightly contract your abs and glutes. This core activation is essential — it protects your spine and maximizes the benefit of the exercise. This is the advantage of the balance board: it forces permanent active core engagement.
Essential exercises
Static balance — The basic
Step onto the FitBoard™ and maintain balance for as long as possible without holding on. Start with both feet, then progress to a single foot. Eyes open first, then closed for an extra challenge. Duration: 30 seconds to 2 minutes.
Squat on FitBoard™ — Legs & Core
Standing on the FitBoard™, squat down until your thighs are parallel to the floor. The unstable surface forces your stabilizing muscles to work much more intensely than a classic squat. 3 sets of 10 repetitions, slow descent over 3 seconds.
Front plank on FitBoard™
Place your hands on the FitBoard™ in a plank position (push-ups). The unstable surface constantly activates your shoulder and wrist stabilizers in addition to core engagement. Hold for 20-30 seconds. This is significantly harder than a classic plank.
Lunge with FitBoard™ — Advanced balance
Place your front foot on the FitBoard™ and perform a lunge. The balance board under the front foot significantly increases difficulty and muscle activation. 3 sets of 8 repetitions per leg. Reserved for intermediate and advanced levels.
Push-ups on FitBoard™ — Unstable upper body
Hands on the FitBoard™, perform push-ups with the unstable surface under your hands. This exercise targets the pectorals, triceps, and shoulders while deeply activating wrist and shoulder stabilizers. 3 sets of 8-12 repetitions.
One-legged balance — Advanced level
Step onto the FitBoard™ on one foot. Maintain balance for 30-60 seconds. To go further: close your eyes, or perform arm movements while balancing. This is the most effective exercise for ankle rehabilitation and proprioception.
4-Week FitBoard™ Program
Week 1 — Discovery (4x per week)
• Static balance 2 feet: 3 x 30 seconds
• Squat on FitBoard™: 3 x 8 repetitions
• Front plank on FitBoard™: 3 x 20 seconds
• Always near a wall for safety
Week 2 — Progression (4x per week)
• Static balance 2 feet eyes closed: 3 x 30 seconds
• Squat on FitBoard™: 3 x 12 repetitions
• Front plank: 3 x 30 seconds
• Push-ups on FitBoard™: 3 x 8 repetitions
Week 3 — Intensification (5x per week)
• One-legged balance: 3 x 30 seconds per leg
• Squat on FitBoard™: 4 x 12 repetitions
• Lunge with FitBoard™: 3 x 8 per leg
• Push-ups on FitBoard™: 3 x 10 repetitions
Week 4 — Performance (5x per week)
• One-legged balance eyes closed: 3 x 45 seconds
• Full circuit: 6 exercises in sequence
• Squat + Lunge + Push-ups on FitBoard™
• Rest: 30 seconds between each exercise
Maintenance
Cleaning
Wipe the non-slip surface with a damp cloth after each use. Avoid aggressive chemicals that could alter the surface texture. Dry before storage.
Storage
The FitBoard™ is compact and lightweight. It can be easily stored in a closet, under a bed, or in a gym bag. It can also remain visible in your living room to remind you to use it daily.
Discover the FitBoard™
Balance board available in 5 colors — proprioception, core strengthening, and stability, delivered to your home in a few days.
Order the FitBoard™ →ForceGrip™ — The Complete Grip Strengthener Guide
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