Balance is important for everything, from walking on a slippery footpath to riding a bicycle. Whether you are a steady runner or a professional athlete, balance is key to maintaining your form and your endurance – helping you improve your performance in future workout sessions as well. Fitness trainers recommend exercises that reduce the risk of falls, help relieve stiff joints and trouble areas and engage core muscle groups in all your workouts. This is what you should be aiming at when performing balance-improving exercises. Here are 5 exercises that you should perform every three to four times per week.
This exercise is the simplest of all and can be done practically anywhere. Try doing this when you are washing the dishes or watching a movie and aim for 30 seconds on each side. Keep challenging yourself more by moving to a less stable surface or standing with your eyes close.
Similarly, you can try standing on a wobbling board for 2 minutes, which is especially designed to test your stability and balance.
Stand on your tiptoes when doing this exercise as it will challenge important muscles groups. If you find it rather simple then add 2-pound weights in each hand and close your eyes for increased focus.
- Bring your feet close together and then raise your heels off the floor then balance your body weight on your toes.
- With palms facing forward, put your hands to the sides.
- Use your arms to pulse 1 inch backwards and 1 inch forwards. Complete 25 reps.
- Turn your palms toward the ceiling and complete 25 reps.
- Bring your palms to the back of the room and complete 25 reps.
Sturdy legs can help avoid a stumble from turning into a fall. In order to build quads, you need to get started with a basic squat: stand at feet hip-width apart, bend your hips and knees and slowly bring yourself down in a sitting-in-a-chair position. Stretch out your arms straight ahead, tighten your abs, straighten your back, and bring your knees just above your shoelaces and parallel to the floor. When you have achieved the correct position, contract your glutes while you stand back up. Your goal should be 3 sets of 10 reps, along with a 60 second break in between each set.
Stand straight on your right leg then lift the other one 4 to 6 inches above the floor. Keep your arms by your sides and swing your left leg backwards and forwards, lightly touching the ground for balance, at the same time keeping your body straight. Next, repeat the steps, without letting your foot touch the ground. And lastly, swing your left foot to the left side, stretching out your right arm. Change legs and keep repeating this for 10 to 15 minutes.
If this seems like too much work, then invite a friend to join you, which will provide you with your dose of motivation and also help keep track of your progress.