Improving balance, making everyday movements easier and safer.
Ever tried a new exercise, like the Bulgarian split squat, and found its way tougher to balance on one leg than you expected? While lifting weights builds muscles, cardio boosts endurance, and CrossFit gets your heart racing, but there’s another unseen aspect of fitness that often gets overlooked—balance.
So, how do you bring balance and boost stability? It’s actually quite simple. Any exercise that messes with your center of gravity (aka your core) forces you to juggle two things at once: first - managing the weights you’re holding (whether it’s just your body or some extra dumbbells) and second - holding yourself upright. These balance-boosting exercises help you build a stronger mind-muscle connection, and build a stronger core which is where the powerhouse of balance and stability is.
A strong core is the secret sauce to stability and balance in your body. Improving your balance isn’t just about showing off how many pull ups you can do; it’s crucial for everyday movement and even preventing those unexpected trips and falls. Sure, every exercise demands some level of balance, but specifically training your body to tackle balance challenges can make a big difference.
Want to improve your balance and build stability? Incorporate some warmup exercises before training weights, They are great way to build balance. Here are some exercises that can be used as warms, as focus exercise that also work target muscles and improve balance.
Start on your hands and knees, with your hands under your shoulders and knees under your hips. Try to brace your core while you extend one arm forward and the opposite leg backward. It’s like you’re reaching for something in front of you while kicking something behind you. This exercise is fantastic for building core strength and stability, and helps with maintaining balance.
If you’ve ever seen those cool straps hanging from the ceiling, that’s the TRX Suspension Trainer. By grabbing the handles, lean back, and pull yourself up. It’s a row but in a slanted position; it’s a balance challenge. As you pull, your core has to work extra hard to keep you steady, making this so good for both strength and stability.
For a killer core workout, try side planks. Lie on your side, prop yourself up on one elbow, and lift your hips off the ground. This exercise targets your obliques and helps build balance by forcing you to stabilize your body on one side
Standing on one leg, you hold a dumbbell in the opposite hand and slowly hinge at the hips, lowering the weight while your other leg extends behind you. Be cautious as balancing on one leg with weights can be tricky. This exercise not only strengthens your glutes, hamstrings, and lower back but also enhances your balance. You'll feel your core working overtime to keep you steady.
Start in a regular plank position, then lift one arm and the opposite leg. It’s a fun challenge that tests your core stability. You’ll wobble and shake at first, but that’s all part of the magic. This exercise forces your core to work harder to maintain stability, improving your balance and coordination.
We had to add this, and you know you were expecting this. As much as you might hate it,, when it comes to balancing, it is so effective. By placing one foot on a bench and squatting with the other, this exercise is perfect for building single-leg stability, which translates into better overall balance and strength. Plus this is such a great exercise to build those goddess legs and glutes.
This one is fun. These are like planks on steroids but way more fun. Kneel in front of a stability ball and place your forearms on it. Roll the ball forward, extending your body into a plank position. Your core will scream for mercy, but that’s how you know it’s working. This move strengthens your entire core, enhancing your stability and control.
