Could you use some exercises to train your balance? Then we have good news for you:you can easily do these 7 balance exercises at home and have a clear effect. The most beautiful? You can do them as a full workout or pick a few to do a short balance workout.
Read also :'4 reasons why you can't keep your balance'
Balance is more than just standing on one leg. Balance has more to do with the ability to quickly tense your muscles to stabilize yourself or perform a certain movement. Balance is therefore essential for everyone:it helps to improve your overall fitness, quality of life and sports performance. It also helps prevent injuries. Time to train your balance!
– Start standing with your feet together. Shift your weight to your right foot and lift your left foot forward to hip height with your knee bent at a 90-degree angle.
– Raise your arms above your head and press your hands together.
– Bend your torso forward and clap your hands under your left leg.
- Return to the starting position with your hands above your head and your left leg in place and repeat this exercise 12 times.
– Switch sides and repeat the whole exercise.
– Get on your hands and knees.
– Raise and extend your left arm while extending your right leg behind you at the same time.
– Keep your back flat and straight like a table and try to keep it still even when you lift your leg. It may be helpful to do this exercise in front of a mirror.
– Hold this pose for five seconds. Then repeat the exercise with your opposite arm and leg.
– Keep switching sides and do five reps on each side.
– Start standing with your feet together. Shift your weight onto your left leg and lift your right knee out in front of you at hip height and your knee bent at a 90-degree angle.
- Extend your arms in front of you at shoulder height.
– Bend forward from your hips, tighten your core (pull your navel back toward your spine), extend your right leg behind you at hip height and extend your right hand to touch the inside of your left ankle. Don't forget to tighten both your left and right glutes.
- Sit on the floor in a semi-kneeling position with your right knee on the floor and your left foot firmly on the floor in front of you. Make sure that both knees are bent at a 90-degree angle and that your hips are in line.
– Keep your right foot on the floor, lift your right knee slightly off the floor and hold this position.
– As you do this, keep your chest up so that your shoulders stay in line with your hips and knees.
– Start by holding this pose for five to ten seconds on each leg and build up to 30 seconds without resting. Do two to three sets per leg.
– Take a resistance band and fasten it to something stable in front of you.
– Hold the handles of the belt in your right hand and keep tension on the belt.
– Start with your feet hip-width apart and then shift your weight to your left leg.
– Bend from your hips and let your shoulders drop forward. Extend your arms straight in front of you as you extend your right leg behind you at hip height. Pull your right elbow back as you return to your starting position.
– Try to keep your right foot above the floor throughout the exercise. Repeat the exercise 10 to 12 times and then switch sides.
– Sit on the floor on your hands and knees with your hands slightly wider than shoulder-width apart.
- Extend your legs behind you until your body is aligned and you are on your hands and feet in a high plank position. Make the exercise easier by bringing your knees to the floor.
– Tighten your core, lift your right hand off the floor and tap your left shoulder. Slowly return your hand to the floor and switch sides. Try to keep your weight centered throughout the exercise. Repeat the exercise 10 times on each side.
– Do you have trouble keeping your balance? Then put your feet a little further apart.
– Stand with your feet hip-width apart, your hands by your ears with your elbows out.
– Cross your right leg behind you and lower your legs until your back knee is about 10 centimeters above the floor (called a curtsey lunge).
– Straighten up and return your right leg (try not to rotate your hips), then bend your torso to the right and bring your right elbow as close to your right knee as you can.
– Come back to the starting position and repeat the exercise 12 times. Then switch sides.
