So you want to improve your balance but don’t know where to start? It’s understandable if you have little experience doing balance exercises since they’re not as fun as training your beach muscles. Many personal trainers tend to forget to integrate balance training into a workout regimen simply because most clients don’t have the time or motivation to improve it. Remember to include balance exercises in your training program because it will help avoid injury and ‘balances’ out a workout regimen.
Here are 5 ways to improve your balance:
1. Core
There is an old saying that “You can’t shoot a canon from a canoe”. This applies to training your core. Think of your core as the foundation of your pyramid. Build a solid base before adding too much weight to other exercises. Without a solid core foundation, you will be prone to injuries and cannot lift as much weight. Try working on various versions of plank series (front, side, one arm/one leg, rocking forwards/backwards, forearms to hands, front touches, etc). Rotate between dynamic and static plank series to continuously challenge your body.
2. One-Legged Squats
These are exactly what they sound like. Take this exercise to the next level by doing them on a bosu ball. Try completing 12 reps of ‘Clocks” on each leg. Imagine the outside of the bosu ball has the numbers of a analog clock, squat down and touch each number before switching legs.
3. Yoga
This is perhaps the best way to improve your balance. Focus on the poses that increase core strength as well as poses that force you to balance on one leg. For example, try tree pose, eagle pose, warrior 3, crow pose, and dancer pose.
4. Stability Ball Exercises
There are hundreds of exercises that you can complete on the stability ball. Most people tend to focus on variations of sit ups and pushups with your feet or hands on the ball. To take this to the next level, try doing a body squat while standing on the ball (be very careful, this is an advanced technique and can cause injury if you fall).
5. Stand Up Paddle Boarding
These long boards are great for working on your core and balance simultaneously. Start on a calm day with no waves.
These are just a few exercises/activities that you can do to help your balance. Start including them in your training regimen to help prevent injuries.