- When you exercise, you usually follow a routine to get stronger, lose weight, or become more flexible, or just to be healthy. These are all good reasons. But there’s another big benefit of exercise you might overlook. Some exercises improve your balance. Working on your balance doesn't just make you look better. It’s also very important for overall fitness and daily activities. Any movement or exercise you do needs some balance. Even walking requires basic balance skills.
- The waist is often called the body's power source and its balance center. Having strong waist muscles helps you control your posture. Your back and chest also play a big role in your body’s balance. All these muscles matter for how you hold yourself and stay balanced. Training your body by moving in new ways that challenge your balance can noticeably improve it.
- When you do exercises that depend on your center of gravity, like lifting one leg in the air while doing biceps curls, your body and brain must work together to keep your balance. Any movement that challenges your center of gravity will improve your balance. Focusing mentally during such exercises also builds a strong connection between your mind and body during workouts.
To make sure you do these exercises well, warm up first. Here are 7 excellent exercises that will challenge and develop your balance skills.
1- First exercise (Sumo Squat With Outer Thigh Pulse)
- Start standing with your feet wide and toes turned out a bit. Then bend down to lower your hips into a sumo squat, keeping your waist tight. While standing, lift your right leg and left arm off the ground until they’re fully extended. Hold this position and move your leg up and down about 2 to 3 cm three times. Then put your foot back down and repeat with your left leg and right arm.
- Do 6 reps on each side. This exercise strengthens your lower body and gets your core helping your balance. To make it harder, hold a weight with the arm that’s not extended.
2 - Second exercise (Standing Crunch With Under-the-Leg Clap)
- Start standing on one leg, lift the other in front with your knee bent at 90 degrees, raise both hands above your head, bend forward and clap under your lifted leg. Repeat 12 times then switch legs and do 12 more.
- Balancing on one leg is a challenge itself. Adding the clapping while holding this pose makes it harder. To make it tougher, hold light weights in both hands.
3- Third exercise (Curtsy Lunge With Oblique Crunch)
- Stand with feet slightly apart, place your fingertips on your ears so your elbows form a straight line, then bend your right leg back without rotating your hips. Stand and lift your leg up until your right elbow touches it. Do 12 reps on each side.
- This move works your whole body, activates your glutes and strengthens the side abs. To make it harder use light weights. To make it easier alternate doing one rep with your right leg then left until you finish all reps.
4 - Fourth exercise (Plank With Flying Plane Arms)
- Get into plank position with your arms and hands under your shoulders. Keep your hips steady and tight your core. Raise your right arm in front then move it to the side. Bring your hand forward again then lower it to the ground. Repeat 12 times on each side, alternating.
- This exercise increases both your core strength and balance by lifting and moving one of your limbs. To make it harder, bring your feet together. To make it easier, spread your feet wider apart.
5 - The fifth exercise (Rolling Forearm Side Plank)
- Lower into a plank on your forearms then with your weight on one forearm, stack your feet and lift your arm in the air. Roll your body onto the other forearm, switching the arm on the ground with the one in the air. Hold each side for 2 to 3 seconds. Keep rolling side to side 12 times.
- This rolling move challenges your balance as your body shifts from the momentum needed to roll to a stable balancing position. To make it harder, lift your top leg before rolling to the other side. To make it easier, put your lower knee on the ground.
6- The sixth exercise (Arm Sequence With Lifted Heels)
- Start standing with your feet together and press your knees toward each other. Slightly bend forward then hold a pair of light dumbbells. Spread your arms out at your sides and lift your heels about 5 centimeters off the ground. Hold this position. Then bend your elbows and lift the dumbbells toward your shoulders. After that, lift them above your head until your arms are straight. Lower the weights back but keep your arms straight. Make sure to keep your core tight to avoid arching your back. Do 8 reps.
- When you do this exercise and lift your heels, your balance is less stable. Adding arm movement makes it even more challenging for strength and balance. To make it harder, bend your knees more or use heavier weights. To make it easier, lower your heels to the ground between each arm move or drop the weights.
7- The seventh exercise (T-Stand With Hinge and Side Bend)
- Start by standing on your left leg and lift your right leg off the ground. Bend your right knee at a 90-degree angle while stretching your arms to the side. Then tighten your waist muscles and lift your right leg backward. While doing that, lower your waist until your right hand touches your left ankle from the inside. Then return to the start position. Next, touch the outside of your right leg with your right hand. Repeat the exercise 8 times on each side.
- This exercise is done by balancing on one leg and doing various movements to strengthen your waist muscles. To make it harder, keep your arms extended at your sides and hold weights. To make it easier, lower the raised leg to the ground when bending to touch both your ankle and foot.
