Building Up Your Balance Training

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

7 Exercises to Improve Balance | ACTIVE

Balance exercises: 13 Moves with Instructions

Author: Kevin Murray

Kevin graduated from the Royal College of Surgeons in Ireland with an honours degree in Physiotherapy with Clinical Distinction in 2009. He is an experienced physiotherapist who has worked in a wide variety of settings. He specializes in the assessment, treatment and rehabilitation of muscular, joint and neurological injuries. Patient safety, comfort and satisfaction are always his highest priorities.

During his time practicing, he has been fortunate to meet and work with athletes of all backgrounds, from club-level to international and Olympic standard. He is constantly striving to further himself as a physiotherapist by keeping up-to-date with emerging literature regarding evidence-based treatment and rehabilitation. During his practice, he uses a variety of treatment methods and techniques, always with the aim of providing the best outcomes for his patients in the shortest space of time.

Kevin’s great love for sports arose from years of swimming competitively at both the provincial and national level in Ireland. He nurtures his sports enthusiasm by swimming, going to the gym, practicing yoga and playing golf to continually improve his single-figure handicap. In his free time, Kevin enjoys spending time at the beach with his family and chocolate lab, Hershey.