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8 Balance Exercises That Belong In Your Regular Routine

January 21, 2019

Constantly tripping up the steps on your way to yoga or stumbling over your feet during treadmill sprints? Don't worry, you're not alone — and no, you don't have abnormally large clown feet. While it's totally easy to overlook the benefits of physical balance, a steady core and lower lumbar region is essential to not only performing exercises to their full potential, but everyday life. Better your overally stability with these 8 balance exercises that'll help you nix the word "klutz" from your vocabulary.

The "Get Better Balance" Workout

How it works: Complete each exercise for the indicated number of reps; resting for 30 seconds between moves. Do 3 sets, resting for 1 minute in between each set.

Forward Lunge to Balance

A. Stand with your feet hip-width apart; hands on your hips.
B. Step forward with your right leg; slowly lower your body until your right knee is bent at least 90 degrees.
C. Push through right heel and simultaneously bring left leg up, making a straight line from shoulder to heel. (Keep your moving foot flexed.)
D. Hold and squeeze through glutes, then slowly return to start. That's 1 rep.

Do 10 reps per side.

Tabletop Butt Kick

A. Start on floor on hands and knees. Lift knees to hover off floor.
B. Kick heels toward butt, landing softly back in start position with knees lifted. That's 1 rep.

Do 10 reps per side.

Rotating Side Plank

A. Start in basic high plank. Walk your right hand to the midline of your body and roll onto the outside edge of your right foot.Stack your feet, drive your hips to the ceiling and extend your left arm to the ceiling.
B. Keeping your feet together and stacked, hold for 5 seconds. Then pass through basic high plank and repeat on the left side. That's 1 rep.

Do 10 reps.

Bosu Ball Squat

A. Stand with feet hip-width apart on the bosu, bosu side up.
B. With arms extended at your sides and palms facing legs, slowly bend knees to squat, bringing quads parallel to the ground.
C. Lift up to return to starting position. That's 1 rep.
MAKE IT HARDER: Flip the bosu so the blue side faces down.

Do 10 reps.

Airplane Balance

A. Stand with feet together. Put weight in right leg and lean forward, bringing left leg up and torso parallel to the ground.
B. Hold for 20 seconds, making sure to keep the toes of your moving leg pointed down; knee slightly bent.
C. Lower down and repeat on left side.

Do 1 rep.

Pistol Squat

A. Stand on left leg, right leg slightly lifted forward.
B. Bend left knee and send hips backward, reaching arms forward as you extend right leg forward, lowering body until hips are below parallel.
C. Squeeze the glutes and hamstring to stop your descent, and let them act as a spring to bring you back up to standing.
D. Repeat on the opposite side. That's one rep.
MAKE IT EASIER: Use a TRX or resistance band for added assistance.

Do 8 reps per side.

Runner's Lunge and Hop

A. Stand with your feet hip-width apart. Step backward with your right leg and slowly lower your body until your right knee is bent to at least 90 degrees.
B. Swing your right leg forward (using your arms for momentum) to hop up on your left foot, and land softly back in a lunge. That's 1 rep.

Do 8 reps per side.

Bosu Ball Mountain Climbers

A. With bosu side down, start in high plank, holding the outer ring of the bosu.
B. While maintaining a straight line from your head to your ankles, raise your right knee toward your chest.
C. Pause, then return to the starting position and repeat with your left leg. That's 1 rep.
MAKE IT HARDER: Pick up the pace while maintaining a strong core.

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