Some exercises help improve your balance by helping you build up core strength. It is helpful for people who are at risk of falls, including the elderly, but it is good for everyone. The most important reasons to improve your balance are to help tighten the midsection and to prepare athletes for that quick turn or lunge.
It should be noted that if you have any medical condition, it is good to check with your doctor before trying any of these fitness programs.
One-Legged Balance
You can start with the beginner’s move by keeping a stable chair or a wall within your arm’s reach. With your feet together, pick up one of them with the knee facing forward or the other side. Then, hold that position with eyes open and closed later.
You can switch the feet and repeat several times on each foot. If you feel unsafe with this move, stop and check with a trainer.
Leg Swings
You need to stand on your right leg and raise the left leg three to six inches off the floor. With your arms at your sides, swing your left leg forward and backward, touching the floor for balance. You can repeat it several times, but don’t allow your foot to touch the ground.
One-Legged Squat
Stand with your feet hip-width apart. Then, point your left foot out front, just barely touching the floor for balance and push your hips back and down. Note that your right knee should be bent, chest upright, eyes forward and arms out front. After, slowly push up to return to starting position. However, be sure that your knee doesn’t push in front of the toes.
Read Also: Benefits of Aerobic Exercise
Single-Leg Dead Lift
First, you need to balance on your left foot. Then, engage the abs and bend forward at the hips while reaching towards the ground with your right hand. Try to raise your right leg behind you for counterbalance. Make sure you tighten your buttocks as you return to the starting position. Relax your knee throughout the movement.
One-Legged Clock with Arms
Balance on one leg with the torso straight, head up and hands on the hips. Try to visualise a clock and point your arm straight overhead to 12. Then, to the side at three circling low and around to nine without losing your balance.
Finally, you can include balance boards, balance cushions or sturdy foam rollers for added challenge.