Trainer Tip Tuesday: Balance Exercises

Having good balance is important for many activities we do every day, such as walking and going up and down the stairs. Exercises that improve balance can help prevent falls, a common problem in older adults and stroke patients. They can also benefit those who are obese since weight is not always carried or distributed evenly throughout the body. A loss of balance can occur when standing or moving suddenly. Often we are not fully aware that we may have weak balance until we try balance exercises. Source:

Coaches Zoe and Jejo demonstrate 4 balance exercises (2 beginner, 1 moderate and 1 advanced)
Beginner Balance A: “3-Way Toe Touches”
Balancing on one leg, lift the working leg up in a march then tap to the front. Repeat to the side and to the back. Do a total of 3-4x each leg.

Beginner Balance B: “3-Way Toe Touches on Foam Pad”
Using the foam pad creates more of a challenge to the balancing leg.  Adding in arm swings helps with balance.

Moderate Balance: “Kickstand Single Leg Deadlift”
Balance most of your weight on one leg and place your other leg behind you in a “kickstand form”.  Keeping your chest open and shoulders back, reach your arms down your front leg as you shift your weight behind you and hinge your hips backward. Do about 10x each leg. 

Advanced Balance: “Single Leg Deadlift”
Place your balance on one leg while hinging your hips backward and lifting the opposite leg off the ground.  Reach your opposite hand towards the balancing leg/foot. Do 10x each leg.  If you can’t reach your balancing leg/foot, you can place a kettlebell in front of you and reach both hands to the kettlebell for balance.