5 Best Slant Board Exercises for Fitness

Slant boards assist in diversifying workouts by making it possible to work out on an irregular surface; something that you cannot achieve when exercising on flat slant boards. This also impacts your equilibrium and balance of the body. 

Slant Board Exercises are exercises that involve using a slant board to make the workouts more challenging. A slant board is a triangular apparatus with a greater angle having a 60-degree bending angle, which is placed raised at an incline and serves as a working surface for performing exercises.

What are Slant Board Exercises?

Slant board exercises can be done by placing one’s feet on a slant board or by positioning the board in between the client and the floor. A slant board is a early object, which means that it is a board with one end raised higher as compared to the other end hence forming a slant. 

Some of the slant exercises that are frequently used are shoulder, back, abdominal, and lower body stretches besides some of the strength-building abdominal exercises. These exercises utilize the slanted angle to give mobilization as well as traction of the spine and joints, as well as strengthening of the muscles. 

Benefits of Slant Board Exercises:

Slant board exercises involve the entire body including the abs, legs, glutes, shoulders, and back. They add to the toughness, equilibrium, stability, adaptability, and posture. Here are some of the key benefits of these exercises:

• The inclination of the seat creates a sort of traction and flexion of the spine to reduce pressure and ease movements. 
• Physical activities done on a slant board work the middle part of the abdomen and back to enhance balance and strength.
• The slant angle creates stretch areas for the hips, back, shoulders, and many other parts of the body. 
• These moves combine the core and balance focus that enhances functional strength thereby offering better support to the spine and other joints decreasing vulnerability to injury.
• It assists in strengthening muscles in the abdomen, back and neck, hence, reducing pain within the body.

5 Best Slant Board Exercises

A slant board is a type of bench that is tilted forward and used to do various exercises on it. These products are used in the improvement of balance, coordination, flexibility as well as strength among the users. Here are 5 of the best slant board exercises you can incorporate into your fitness routine:

1. Slant Board Patrick Step 

The Patrick step or hip flexor step-up is an excellent slant board exercise that strengthens the core, glutes, quads, and hip flexors. 

• Stand in front of a wall and position the slant board perpendicular to it, touching the wall. 
• Lie on the board with one leg flexed at the hip joint while the other leg hangs over the end of the board.
• The body should be in an erect position, shifting the weight through the heel of the leg on the platform to step onto the other step. Take the other leg and position it also on top of the stool. 
• Climb down the opposite steps one leg at a time in a slow and coordinated manner.
• One should perform at least 10-15 reps on each leg for 2-3 sets. Maintain the core and retain good posture during the exercise.

2. Slant Board Pistol Squat

The pistol squat on a slant board with a pistol is a challenging single-leg movement that requires stability and targeting your glutes, quadriceps and hamstring muscles.

• Lean against the machine with one leg on the platform and the other leg stretched to the side.
• Drop your hips back into a squat and decrease your height while maintaining the non-exercising leg straight in front.
• Once in the bottom squat position, the working leg needs to push through and get back to the starting position. 
• Do 8-12 slow and steady on each leg with 2-3 sets. Squeeze your stomach muscles and maintain the position of your upper body parallel to the ground whenever you are still.

3. Squats 

Squats with the use of a slant board act differently on the legs while at the same time giving muscles in the frame a challenging time holding up the body. This exercise assists in the development of strength in the lower limbs.

• To get into the correct position, stand with your feet hip-width apart on the slanted portion of the board and point the sole of your foot towards the object of your study.
• Start the swing by moving the hips backwards into a small squat, maintaining a good posture and an upright chest and shoulders.
• Lower yourself down until the thighs are almost level with the floor, then push through the heels to come back up into the standing position.
• Spend a total of 30 minutes performing 3 sets of 10-12 leg exercises with a special emphasis on maintaining good form and fully contracting the muscle.

4. Calf Raise

The calf raises involve balancing on the slant board; in this case, both the exercise and the angle boost the intensity. This helps in the development of the lower legs and gives them a toned appearance.

• Stand with feet shoulder-width apart on the platform, placing the heels together and toes pointing outward, arms at the side of the body, palms on the hips.
• Finally, with the legs straight, try to raise your heels to the highest level possible with a few strains on the calf muscles. 
• These are performed and held for only a brief moment at the peak and then slowly returned to the starting position.
• Repetition 15-20 times for 2-3 approaches maintaining tension on the calves. You may make it more difficult by doing the moves on one leg at a time or by using weights at the ankles.

5. Side Lunge 

The slant board side lunge helps to build your inner/outer thigh muscles and glutes and aids in effective side-to-side movement. That just blows your stability and coordination away.

• Start with your feet shoulder-width apart sideways from the board and bring the leg which should be closer to the top end of the board and step out laterally to form a wider lunge.
• Lower down to the front, while maintaining a position with the front knee bent and directly over the ankle. They should lower their hips in a way that they are parallel to the ground and not leaning forward. 
• Swing the front heel to the ground and drive to the initial position.
• Swapping legs doing 10-12 repetitive and controlled movements on each leg for 2-3 sets. Try to keep your core active and keep your spine neutral.

Wrap Up

Slant board exercises help in adjusting balance, coordination, core strength, and flexibility – all this in just one fitness tool. To get the most out of these exercises, try to integrate them two or three times weekly. You should begin these exercises slowly if you have not done them before and build up the intensity once you are strong enough.

This is an extremely effective position to use the angled surface for more intensity on some of the more conventional moves. Thus, aiming for consistency will improve athletic performance and prevent athletic injuries while achieving the goal of a well-toned body.