Building a well-rounded workout routine should include some balance training. Balance is what keeps our body upright as we move through our day-to-day. While stability focuses on the position of your body, strengthening large groups muscles like your legs, abdominals, back, and arms, to enhance your balance is what keeps you firm in a stable position.
Balance training can be as mild or as intense as you need it to be, or want it to be. We’ve compiled a list of exercises that can be easily incorporated into your workout from low to high intensity.
Back to Basics: Standing Exercises
When you think of someone with excellent balance, you may think of a yogi, a ballet dancer, a gymnast or a tight rope walker! All of these masters of balance start with the most simple step: Standing. Standing with one foot, two feet, moving your arms, shaking your head and with your eyes closed! Getting comfortable with the most basic position is a small step toward building consistent balance.
Toe Raises
Starting with two feet on the floor slowly lift your heels off the floor and control your descent back down. The closer your feet are together, the more challenging it will be. If you want to kick it up a notch try it with one foot at a time! Still not enough? Add light arm weights and try a simple arm pattern while balancing on your toes.
Clapping T
Clapping T is a great addition to your balance training. Start standing on one foot, with the other bent at a 90-degree angle from your hip. Extend your arms out to the side, clap your hands above your head, and then again under your thigh. Repeat that 8-10 times and then switch your feet.
Hinging T
Start with your arms extended to the side, standing on your left foot, with the right bent at a 90-degree angle from your hip. Hinge at your hips, tighten your core, and raise your right leg out behind you. As you do, lower your torso and reach your right hand to touch the inside of your left ankle and return to the starting position. Repeat this 8-10 times and then switch your feet
When in Doubt, Plank it Out
Planks are a great way to build core strength, and core strength is a great way to strengthen your balancing skills. While we all enjoy a good one minute plank, adding in some dynamic movement makes them a little more fun if you’re up to the challenge.
Flying Plank
Starting in your plank position – either supported by your hands or forearms – lift one hand off the ground and reach forward, sweep it to the side, reach it back forward and put it back down. For best balance training results, repeat this action alternating from one side to the other.
Rolling Plank
Find your plank on your forearms. Now keeping your hips and core stable, shift your weight sideways to your side-plank, stacking your feet and opening up your right arm to the sky to look past your fingertips – hold that position for one breath. Repeat the motion side-to-side.
Leg Day isn’t All About the Legs
Adding in dynamic movement from all directions helps ensure that you are strengthening all the muscles you need to balance in any given situation (well most at least!). This last set of exercises will get your heart pumping!
Skater Leaps
Start in a standing position with your weight shifted to one leg, bending your knee to lower your hips a few inches while raising your opposite foot off the ground. Leap to the other foot finding the same position and repeat from side-to-side.
Sumo Floats
Start in a standing position, legs about shoulder-width apart. Squat down and shift your weight into one leg, push into your right foot floating the other to hip level and extending your left leg. Hold that balance on one leg for a breath then land back in your sumo squat.
One-leg Squats
Start standing on one foot, with the other extended straight in front of you. Slowly lower your supporting leg into the deepest squat that you can, and recover to the standing position. Take your time! Repeat this 8-10 times and switch your legs.
This is just a sample of exercises to help with your balance training. Many exercises have variations that can make them more challenging and that train your balance so you can catch yourself before you topple over! If you’d like information on a personalized program, we can help!
The benefits of balance training – Harvard Health
Practice These 5 Exercises for Better Balance
7 Easy Exercises for Better Balance | SELF