Balance Exercises: 12 Moves to Improve Stability and Prevent Injury

Have you ever been to a yoga class in the middle of the tree and thought, wow, I have terrible balance? You're not alone. Regardless of how important a good balance is, some people don't take this for granted. Fortunately, there are a number of balance exercises to improve your balance that you can do with little to no equipment. But first things first:
Why is a good balance even important?
For a number of reasons, actually. According to the American Heart Association, balance training is one of the four main types of exercise alongside strength, endurance, and flexibility. Working on your balance improves coordination and strength so that you can move freely and nimbly throughout the day. Balance exercises can also prevent falls, which are common in older adults. They are also helpful for overweight people, as the weight is not always carried or distributed evenly in the body. From a mental standpoint, focusing on your balance can also help clear your mind.
According to the AHA, balance exercises can be done as often as you'd like. However, older adults who are at risk of falling should try to do balance training three or more times a week. Read on for 12 simple exercises to improve balance.
RELATED: Here's How to Correct Your Posture - and Why It's Important
1. Chair sits
How it goes:
Stand up straight with your back facing a chair and your feet hip-width apart
Slowly lower your hips in the chair to sit down and take a second break. Then push through your heels to get back up
Repeat the exercises ten times
If this exercise sounds almost weirdly easy, that's because it is. That's not to say it isn't critical. In fact, sometimes the smallest movements are most effective at improving balance. Note that if necessary, you can hold on to the wall or sturdy piece of furniture to help maintain balance as you sit and stand.
2. In-place marches
How it goes:
Stand upright with your feet hip-width apart
Raise one knee until your thigh is parallel to the floor (or as close to parallel as possible without affecting your posture).
Take a break and slowly put your foot back on the floor
Alternate between your right and left leg and perform ten marches on each leg
This is another low-impact way to improve balance and coordination. If you lift one leg at a time, you need to be more comfortable on just one foot. Again, hold on to a wall or couch until your balance is good enough to forego help.
3. Head turns
How it goes:
Stand up straight with your feet hip-width apart.
Slowly move your head from side to side and then up and down
Move your head for 30 seconds (the same number of times in each direction), then pause and repeat for another 30 seconds
As much as we want this to be an interpretive dance party, you will get more out of this exercise if your movements are slow and deliberate. If you get dizzy, move more slowly.
4. tightrope walk
How it goes:
When you are standing straight, keep your arms straight by your sides (so that they are parallel to the floor).
Walk in a straight line, pausing for a second or two every time you lift one of your feet off the floor
Take 15 to 20 steps, take a break, and then repeat the process again
This exercise helps improve balance, posture, and core strength. It's super easy to complete without any equipment too. Once you're really good at it, you can walk on a raised, rope-like surface, but flat ground is also an advantage.
5. Quad stretch
How it goes:
Stand upright with your feet hip-width apart
Balance on your right leg, grab your left ankle with your left hand, and pull your foot up to meet your but (you should feel the stretch in the front of your thigh).
Hold this position for up to 30 seconds, then switch legs
This move is another option for balancing yourself on one leg, with the added bonus of stretching your quads. (Make sure you do this after every workout.)
6. Raise the side leg
How it goes:
Stand on your hips with your feet hip-width apart
Lift your right leg up and to the side of your body
Hold the position for up to 30 seconds (as long as you can maintain good shape).
Put your right leg back on the floor and repeat with your left leg
Do the exercise ten times on each leg
If you do this exercise correctly you should be able to poke your abs and feel them contract as you hold your leg in the air. Don't you feel challenged enough? Take this to the next level by standing on a pillow or other unstable surface.
7. Heel raises
How it goes:
Stand upright with your feet hip-width apart
Raise both heels at the same time so that you balance on your toes, hold for a few seconds, and gently lower your heels back to the floor
Repeat the exercise at least ten times
Heel raises are ideal for strengthening the ankle and knee joints and giving you a stable gait. The beauty of this exercise is that you can do it practically anywhere, whether you're watching TV around your house or waiting in line for your morning coffee.
More core exercises for better balance
The core is sometimes referred to as the body's powerhouse. With a strong core, you can control the positioning of your body and maintain an upright position. Strengthening this area will not only make you more comfortable in a bathing suit, but also improve your balance and stabilize your lower back. Repeat this five-movement course two to three times during your next workout.
1. Heel Taps
Lie on your back with your hands under your bum, knees bent, and feet raised in the table position. Flex your feet and slowly lower them to the floor until your heels are barely touching the floor. Squeeze your abs and raise your feet back to their starting position on the tabletop. Repeat for 45 seconds, then take a 15 second break.
2. Straight leg raises
Lie flat on the floor. Inhale and tone your abs. Raise both legs (keep them straight) until they are perpendicular to your torso. Then, exhale and slowly lower your legs until they are a few inches off the floor (or as close as possible without lifting your lower back off the floor). Repeat for 45 seconds, then take a 15 second break.
3. Scissor kicks
Lie on your back and lift your head and shoulders off the floor (careful not to put strain on your neck). Raise your right leg until it is at an angle of about 45 degrees from your body, then switch legs. (The movement should vaguely resemble kicking your legs in a pool.) Continue switching for 45 seconds, then pause for 15 seconds.
4. High knees
Stand with your feet hip-width apart, run in place, and raise your knees in front of you as high as possible. As you pump your legs, swing your opposite arm for more momentum. Repeat for 45 seconds, then take a 15 second break.
5. Roll ups
Lie on your back with your arms and legs outstretched. As you inhale, bring your arms above your head and slowly begin to curl your torso off the floor. Keep rolling forward to reach your toes. Then reverse the movement as you exhale, allowing one vertebra at a time to rest on the floor. Repeat for 45 seconds, then take a 15 second break.
RELATED: Is Wine Gluten Free? Let's find out

You should check here to buy the best price guaranteed products.

Last News

Alexander Vindman, the White House staffer who sparked Trump's 1st impeachment, tells his story

No hard feelings: Jewett finishes with racer who tripped him

A Trump supporter was arrested after a church prayer group member sent texts to the FBI that showed him inside the Capitol Building on Jan. 6

U.S. Women's Soccer Goes Where It Hasn't Gone In 9 Years After Win Over Netherlands

The Best Beauty Instagrams of the Week: Sita Abellán, Zoë Kravitz, and More

The life lessons of "Three Little Engines"