March 18, 2021
Balance, a bodily function that we are born with, plays a significant role in all stages of our life. It helps seniors and children to maintain balance and prevent falling while it also helps athletes, fitness enthusiasts and office workers to improve their workout and athletic performance. More importantly, everything you do typically requires a certain degree of balance including walking, jogging, sitting on a chair, pick up an object or more. It is the muscles in your core and lower body that keep you steady whenever you are moving or staying static. Therefore, the balance could be efficiently improved through some specific balance training.
Balance training refers to exercise that engages and strengthens your core and lower body muscles that keep you steady and upright. Whether you are working on strength training or having yoga routines, it is necessary and essential to incorporate balance training into your daily workout routines. Here’s a closer look at ways to improved balance control for you.
1. BOSU Ball
When it comes to balance training, BOSU must be one of the most recommended tools. A BOSU ball is typically a half ball with an ABS or PVC flat base. The name BOSU actually comes from the words, “Both Sides up”. As the name implies, a BOSU ball is versatile and reversible. It allows for a variety of core exercises on both sides. One tip on how to stand on a BOSU ball is having your knees slightly bent, which helps you keep balanced without wobbling.
2. Single-Leg Standing
Single-leg standing is another common balance exercise and particularly great for beginners. It engages your core and improves the strength of your lower body, in particular your ankles.
To start, stand tall with your feet hip-width apart and your arms outstretched. Lift your right foot up and touch it with the side of your left calf to put all your body weight on your left foot. Keep your back and spine straight and tight throughout the movement. Keep this position for 30 seconds. Return to the starting position and repeat on the other side. To increase the training intensity, add the number of reps or stand on a BOSU ball to make it more challenging.
3. Leg Lift with Biceps Curls
Incorporating weight exercises into balance training will provide more challenges. Leg lifting with biceps curls engages the major muscles in the lower body and arms.
Stand tall with your feet hip-width apart and straight back and spine. Grip a dumbbell in your right hand and lift it up until your right forearm becomes parallel with the floor and your palm facing upward. Lift your left leg off the ground until your thigh parallel with the ground too. Hold this position for 30 seconds or more based on your personal physical situation. Return to the beginning position and repeat on the other side.
Overall, balance training is just for everyone no matter which fitness level or age group you are in. Sticking to balance training not only strengthen all the major muscles of your body, but also build up a bridge between your brain and your limbs and core.