Balance training is essential when people are developing their fitness regime. But, not everyone trains their balance. This is because some people may not understand the benefits of balance training. Balance is the ability to control your body’s position, whether planted or while moving
So below, we have listed the top 8 balance training exercises we know that could help you train and improve your balance. Now, before you start saying these may be some difficult exercises.. Let us tell you now that they aren’t! These exercises are quite easy and simple, you can even try some of these exercises while standing in line at the grocery store. Now without further ado, let’s learn!
1. Back-Leg Raises
To build up your lower back and buttocks, try lifting your back leg while standing straight. Try holding a chair and raise one leg backward without bending your knee or pointing your toe. Keep your anchor leg positioned with a slight bend. Hold your position for 1 second. Do this 10-12 times with the first leg before moving on to the other one.
2. Weight Shifts
Stand with your feet hip-width apart, lean gradually toward one leg until it’s consuming your weight while lifting the other leg off the ground. Hold that position for up to 30 seconds, then switch to the other side.
3. Heel-to-Toe Walk
This is a common balance exercise. To perform this exercise is simple, you’re going to walk slowly in a straight line, while touching your heel to the opposite foot’s toe as you go. Go about 25 paces, using a wall for support if you feel unsteady.
4. Leg Swings
Another common and simple exercise is the leg swings. This exercise is performed by standing on either leg, left or right, let’s use the right for example. Stand on your right leg and lift your left leg three to six inches off the ground. While both arms are placed along your side, swing your left leg forward and backward, touching the floor for balance, while also keeping your torso erect. Now, repeat and switch, try not to let your foot touch the floor.
5. Single-Leg Dead Lift
Hold on to a 5 to 10 pound weight while balancing on your right foot. Remember to engage your abs, and bend forward at the hips reaching toward the ground with your left hand. Now, with the weight, raise your left leg behind you for counterbalance. Tighten your buttocks as you return to the starting position. Make sure you keep your knee relaxed and your back perfectly straight throughout the movement. Switch legs.
6. One-Legged Squat
Stand with your feet hip-width apart. Point your left foot out in front, just barely touching the floor for balance, and push your hips back and down into this testing one-legged squat position. Your right knee should be bent, chest upright, eyes forward and your arms out front. Now, slowly push up to return to the starting position. Switch feet. Be sure the knee doesn’t push in front of the toes.
Stand straight up with your back facing a reliable chair and your feet hip-width apart. If you need to, hold on to the wall or a sturdy piece of furniture for balance. As you get stronger, practice the exercise without any objects.
From here, sit back and slowly lower your hips on to the chair as gently as possible. Pause, and without swinging your torso, push through your heels to stand up. Perform 12 repetitions of this.
8. Single-Leg Stands
Stand tall with your feet hip-width apart. If needed, hold on to the wall or a sturdy object for balance. As you get stronger, practice the exercise without any objects.
From here, lift one foot an inch off the floor while keeping your torso straight and without leaning toward your planted foot. Hold for about 10 to 15 seconds, then slowly return your foot to the floor. Repeat on the opposite leg. Perform five stands on each leg.
This concludes the 8 balance training tips we have for today. Try these exercises if you’re looking to improve your balance and leave us some feedback on how helpful you found these tips to be.