5 Balance Exercises to Improve Your Workouts

Balance Exercises to Improve Your Workouts

Learning how to balance and maintain your balance can help reduce the risk of injury during your workouts, whether you’re lifting weights or doing other exercises. Additionally, practicing these exercises on their own can improve your balance, increase your sense of security, and serve as an effective warm-up for the activities you do throughout the rest of your day. So what are five exercises to improve balance? Here are five ways to improve your balance, from standing on one foot to holding an unstable object with one arm at a time. Your muscles will benefit from these exercises too, as they help you develop strength and stability in multiple muscles simultaneously.

4 Poses to Boost Your Core Strength

           1. Cobra Pose - To improve your posture and get more flexible, sit on the ground with your legs straight in front of you and bring your hands underneath you. Stretch your arms out in front of you and then exhale as you bend over towards the ground as far as possible, making sure not to hunch over or round out your spine. Inhale and return upright, counting slowly for five beats. Repeat 5 times for a total of 20 reps.

           2. Bird Dog- Begin by lying face down on the ground with both hands reaching forward, palms flat on the floor, and fingers spread wide apart. Straighten one arm at a time while lifting off the floor; hold this position for 5 seconds before returning to your starting position. Continue alternating sides throughout the exercise until you've done 10 repetitions per side 

           3. Wall Slides - Place your feet hip-width apart against the wall and make sure they are flat against it, then stand straight up with your head touching the wall. Keeping your hips level with each other, slide them away from the wall so that they're about two inches away from it. Hold this position for three seconds before returning to your original spot. Perform 12 repetitions 

           4. Half Burpees- Start standing with your feet shoulder-width apart and then jump halfway into the air, bending at the waist to touch your toes or put your hands on the floor. Next hop forward into a low squat position, bending your knees deeply and pushing through the heels of your feet to raise yourself back up into a standing position. Lower yourself again into a deep squat, push through your heels and rise back up again.

1) Downward Facing Dog Pose

Downward Facing Dog is a great way for beginners to build up strength and flexibility in their entire body. This pose is typically seen as more of a stretching position, but can also be used as an active core strengthener. There are two ways you can do this pose:

on the floor or with your hands resting on top of a block of some sort. The key is to keep your back straight while moving your hips upward so that they’re at a 90-degree angle. You should feel the tension in your lower back muscles while doing this exercise. Hold this pose for 5-10 seconds then repeat 2-3 times before moving on to another one!

2) Plank Pose (Phalakasana)

This basic plank position is a great exercise for targeting your core and upper body strength. To perform the plank, place your palms on the floor, a little wider than shoulder-width apart. Keeping your body in one straight line, lower yourself down by bending your elbows and bringing yourself towards the floor. Placing one foot at a time underneath you, walk your feet closer to your hands while keeping them flat.

3) Side Plank Pose

Side plank pose is an intense balance exercise that can make your workouts more enjoyable and challenging. Try this pose by resting your weight on one arm and placing the other arm under your body with a hand on the ground for support. Hold this pose for 40 seconds and repeat. You can also do this pose while standing or sitting, or even while lying down! Single Leg Tuck: Sit upright and extend one leg in front of you, then place the other leg behind you so you are in a tuck position.

4) One-Legged Balance (Eka Pada Viparita Dandasana)

Stand up straight, balancing on your left foot. Using your right hand, lift your left foot off the ground, shifting all of your weight onto your left leg. Now extend the same arm out to the side and balance like this for 10-30 seconds. Afterward switch legs and repeat on the opposite side. Try to work up to holding each pose for one minute. To challenge yourself, try standing on a wobble board or a Bosu Ball with just one foot in the center.