a preferred embodiment of the present invention is now described with reference to the figures , where like reference numbers indicate identical or functionally - similar elements . while specific configurations and arrangements are discussed , it should be understood that this is done for illustrative purposes only . a person skilled in the relevant art will recognize that other configurations and arrangements can be used without departing from the spirit and scope of the invention . referring to the drawings , fig1 depicts a side view of an exercise apparatus 100 of the present invention , which includes a base 102 , with bumper pads 101 , a platform 104 disposed above base 102 , and a resilient member 112 disposed between base 102 and platform 104 . in one embodiment , platform 104 and base 102 are composed of an aluminum honeycomb material , thereby making apparatus 100 light - weight and strong . in this embodiment , a composite is formed from an aluminum honeycomb core laminated on both sides with sheet aluminum through a process utilizing heat and pressure . additionally , bumper pads 101 are composed of a resilient , shock - absorbing material , for example rubber . in another embodiment , platform 104 is molded of a high - strength - plastic material . alternatively , platform 104 can be formed from a fiberglass core with a kevlar skin , or from carbon fiber . as shown in fig9 , platform 104 can be formed to include support members 104 a on a bottom surface of platform 104 . platform support members 104 a , in one embodiment , are downwardly projecting extensions on the bottom surface of platform 104 , which form a grid - like pattern . it would be apparent to one skilled in the relevant art that other support structures could also be used to provide added stability and rigidity to platform 104 . base 102 also has bolt holes 109 a formed therein , to allow attachment of a resilient member 112 ( not shown ). it would be apparent to one skilled in the relevant art that alternative means other than bolts may be used , for example rivets , or more permanent welds . similarly , base 102 can also be molded from a high - strength plastic or similar materials as platform 104 . base 102 can further be formed with base support members 102 a on a bottom surface of base 102 . base support members 102 a , in one embodiment , are downward projecting extensions on the bottom surface of base 102 , which form a grid - like pattern . it would be apparent to one skilled in the relevant art that other support structures could also be used to provide added stability and rigidity to base 102 . platform 104 is shown in further detail in fig2 . notches 103 are located around the perimeter of platform 104 . notches 103 allow a user to attach rope or rubber hosing to apparatus 100 so as to permit the inclusion of arm movements into the exercise performed on the apparatus . in one embodiment , notches 103 are shaped as a key hole in order to hold a rope , elastic resistance tubing , or the like in position during use of apparatus 100 . it would be apparent to one skilled in the relevant art that other shapes , such as “ l ”- shaped slots , could be used for notches 103 . in still a further embodiment , a rope or tubing or the like could be attached , either removable or permanently , to the apparatus , and the notches 103 could be used simply as guides . still further , handles could be attached to the ends of the rope or tubing . also , a mechanism could be attached to the apparatus to retract the rope or tubing when not in use . platform 104 includes bolt holes 105 to attach platform 104 to a resilient member 112 . in one embodiment , bolt holes 105 include a recess to allow for bolts ( not shown ) to lay flush with the top surface of platform 104 . additionally , in one embodiment , upper surface 107 of platform 104 is constructed from a non - skid elastomeric material . in another embodiment , a non - slip material , such as elastomeric material , is stretched across upper surface 107 of platform 104 . it would be apparent to one skilled in the art that various coverings could be placed over upper surface 107 of platform 104 to alter both its texture and appearance . in yet another embodiment , a plurality of handles 110 for carrying the apparatus 100 are formed in base 102 . fig3 – 6 collectively show in detail a resilient member 112 and an adjustment mechanism 118 for adjustment of resilient member 112 . resilient member 112 has bolt holes 105 a formed therein to allow attachment of resilient member 112 to platform 104 by bolts ( not shown ). in one example , resilient member 112 is a natural rubber cylinder . additionally , resilient member 112 can be made of any of a variety of materials . for example , resilient member 112 may be made of an elastomer or polymer of various resiliency . the dimensions of the resilient member will vary depending on the material used to construct the resilient member . resilient member 112 includes a flange 114 with cutouts 114 a formed therein to allow sufficient twisting and bending in accordance with the exercise being performed . it would be apparent to one skilled in the art that the size and shape of cutouts 114 a could be modified to produce different twisting and bending properties of resilient member 112 . flange 114 has a top surface 114 b , on which platform 104 sits and which distributes the load applied to platform 104 . flange 114 may be comprised of an elastomer or polymer of various resiliency . one example of a material for flange 114 is a material containing polytetrafluoroethylene ( ptfe ), such as teflon , fluoron or nylon . alternatively , flange 114 can be made of any variety of other materials , as would be apparent to one skilled in the art . flange 114 , in addition to the adjustment mechanism described in detail below , allows the user to control the degree of difficulty of use of the apparatus . located under resilient member 112 is an adjustment mechanism 118 . in one embodiment , adjustment mechanism 118 , as seen in fig4 , sits in a recess 123 formed in base 102 . gears 126 , 128 , and 130 are attached to base 102 and facilitate movement of adjustment mechanism 118 . further , fig5 depicts adjustment mechanism 118 , comprising an adjustment handle 120 , a plurality of locking mechanisms 108 a – d , ratchets 122 and 124 , and gears 126 , 128 ( not shown ), and 130 ( not shown ). adjustment mechanism 118 is in the radially - outward position . the locking mechanisms slide radially inwardly and outwardly under flange 114 ( not shown ). the locking mechanisms 108 a – d are made of any of a variety of solid and light - weight materials , for example a hard plastic . when the locking mechanisms 108 a – d are in their radially inward position , flange 114 abuts the locking mechanisms 108 a – d , thereby reducing the range of motion of platform 104 radially outward position , outer edge 106 ( see fig3 ) of flange 114 clears the locking mechanisms 108 a – d , thereby increasing the range of motion of platform 104 about various axes of rotation . handle 120 is attached to locking mechanism 108 a . locking mechanisms 108 a and 108 d are attached to ratchets 124 and 122 respectively , via a fastener 121 . fastener 121 may be for example a screw , bolt , or rivet . locking mechanisms 108 a – d interact with each other via ratchets 122 and 124 , which are operatively connected to each other by gear 126 . fig6 depicts adjustment mechanism 118 with locking mechanisms 108 a – d in the inward position . resilient member 112 has a plurality of bolt holes 125 formed therein to allow attachment of resilient member 112 to adjustment mechanism 118 and ultimately to base 102 by bolts ( not shown ). handle 120 is recessed in base 102 in both the radially - inward position ( shown in fig6 ) and radially - outward position ( shown in fig5 ). there exists finger groove 119 , between handle 120 and base 102 to allow the user to grasp handle 120 and remove it from the recess . fig7 shows a bottom view of adjustment mechanism 118 . two locking mechanisms 108 b and 108 c , with inner ratchets 129 , track along gears 128 and 130 respectively , which allow the respective locking mechanisms 108 b and 108 c to move relative to ratchets 122 and 124 . in use , when handle 120 is moved radially outwardly , ratchet 124 also moves radially outwardly . gear 130 , and inner ratchet 129 on the bottom of locking mechanism 108 c , cause this locking mechanism to move radially outwardly also . at the same time , gear 126 moves ratchet 122 , and locking mechanism 108 d radially outwardly . this in turn moves locking mechanism 108 b , using gear 128 , radially outwardly also . fig8 shows a top view of adjustment mechanism 118 . ratchet cutout 124 a , along with gear 126 , facilitates movement of ratchets 122 and 124 relative to each other . in one use of apparatus 100 , the user places apparatus 100 on a flat surface . to decrease the resiliency of apparatus 100 , the user will lift handle 120 from its recess and move it outward . in doing so , locking mechanism 108 a and ratchet 124 move outwardly . as ratchet 124 moves in the radially - outward direction with handle 120 , gear 130 tracks along ratchet 124 , and inner ratchet 129 of locking mechanism 108 c , and in doing so moves locking mechanism 108 c outwardly also . simultaneously , ratchet 124 moves gear 126 , which will cause ratchet 122 to move in a direction that causes locking mechanism 108 d to move radially outwardly . as ratchet 122 moves in such an outward direction , gear 128 tracks along ratchet 122 and inner ratchet 129 of locking mechanism 108 b , thereby moving locking mechanism 108 b in an outward direction also . when the user has moved handle 120 to the outward , disengaged position , handle 120 is returned to a recess in its outward position . with locking mechanisms 108 a – d in the disengaged position , flange 114 has a greater range of motion and platform 104 may also have a greater range of motion . consequently , apparatus 100 will provide the user with a less resilient and more challenging mode of use for any one of the user &# 39 ; s choice of exercises . while the invention has been particularly shown and described with reference to preferred embodiments thereof , it will be understood by those skilled in the art that various changes in form and details may be made therein without departing from the spirit and scope of the invention . apparatus 100 of the present invention is intended to be used to perform a variety of exercises . provided herein are several examples of exercises that can be performed using apparatus 100 . 1 ) start with feet together in the center of the board in the ready position and with soft knees . place hands on hips . 2 ) hinge forward from the hips ( forward flexion ), keeping the spine neutral and knees slightly bent . do not bend past 90 degrees . engage the glutes and return to the starting position without rounding the back . 3 ) for a greater challenge , lift one leg as you hinge forward making the hip joint to pivot point . you will be off center so try to maintain your balance , while keeping the knee on your balance leg slightly bent and the core muscles engaged throughout . 1 ) stand in the center of the board , with the feet hip - width apart in the ready position . 2 ) slowly bend at the hips and knees to lower buttocks towards the floor , keeping the chest up , shoulders down and with a neutral spine ( imagine sitting in a chair ). press into the board with your feet and return to starting position . 3 ) for a greater challenge , start with both feet off to one side and step off the side of the board as you squat , maintaining alignment and even weight between both feet . at no time should your knees be in front of your feet . areas exercised : hip stabilizers , glueteals , hamstrings , quads , hip adductors , hip abductors ( lateral lunges ) 1 ) stand with both feet on the board , left and right of the center of the board . 2 ) step forward or backwards off the back of the board , keeping the front knee over the ankle and not flexing either knee past 90 degrees . 3 ) for a greater challenge , start with both feet off of the board and step onto the board , performing the lunge . each time you step onto the board , step on a different area of the board keeping your core muscles engaged throughout the movement . 1 ) start with hand on the board , legs extended behind you , feet together , and maintain a neutral spine . for a modified position , start with knees on the floor . 2 ) slowly lower the body towards the board maintaining alignment with the core muscles engaged . press back up to start position . 3 ) for a greater challenge lift one leg up as you lower your body towards the board . 1 ) start seated a little forward of the center of the board with knees bent , feet together and back straight . 2 ) holding a dowel or a towel between both hands , lean back slightly and begin rotating the torso right and left . keep your abs pulled in and don &# 39 ; t allow your back to arch . 3 ) for a greater challenge move the knees in the opposite direction as you rotate the torso . 1 ) lie on your back with your feet hip - width apart on the board and hands by your sides . 2 ) execute a hip extension by lifting the hips off ground and extending hips toward the ceiling . keep the core muscles engaged and the ribs soft . roll down one vertebra at a time . 3 ) for a greater challenge , move one foot to the center of the board and extend the other up to the ceiling . execute the hip extension on one leg . 1 ) start with both hands wide on the board and knees on the floor . 2 ) lift one leg off the floor to complete extension and hold parallel to the floor . hold for a three count , return to the floor and alternate legs . 3 ) for a greater challenge , life one art and the opposite leg and hold for three breaths , making sure to keep the spine neutral and the core muscles engaged . lower to the starting position and repeat on the other side . 1 ) start lying face down on the board with your hands resting lightly behind your head and toes pointed . 2 ) slowly lift your chest off the board while maintaining balance and then lower your chest . 3 ) for a greater challenge and to make it more difficult to balance , as you lift your chest off the ground , simultaneously lift your feet off the ground . 1 ) start with the elbow and forearm on the board , hips on the floor with the knees bent and the legs stacked — one on top of the other . 2 ) slowly lift the hips off the floor keep the spine neutral and the core muscles engaged . lower down to start position . 3 ) for a greater challenge , keep legs straight , but not locked . to increase difficulty again , raise your arm to the ceiling and / or lift up your top leg six inches . remember to engage your core muscles throughout .