Exercises for balance help with strength and coordination and also allows you to move steadily. It makes it easier for you to perform everyday chores and movements. Additionally, these exercises boost your overall sports performance and also help you focus and improve concentration.
Balance training can be effective at any age. While it can help athletes become more powerful, older adults can use it to maintain their independent movements and prevent falls.
Exercises for balance mainly involve movements that strengthen the core, back, and legs and give out effective full-body training. These exercises can be a bit challenging for people with severe mobility issues, but consistent practice is sure to make the routine much easier and more convenient.
5 exercises for balance to practice every day
Here are a few of the best exercises to improve balance. Aim to do the following exercises for a few minutes every day to achieve the best results:
1. Tree pose
The tree pose is one of the best exercises for balance. Practicing it daily not only improves your balance but also strengthens your core and legs. It improves focus as well.
To do the tree pose:
- Stand with your feet together and your arms outstretched at the sides.
- Now lift your right foot up and place it on the inside of your left leg. You can place your foot either above or below your knee joint.
- Press your right foot against your inner thigh and engage your core muscles throughout the exercise.
- Next, bring your hands in front of your chest in the prayer position or lift them up towards the ceiling.
- Lower your leg to the start and repeat before switching sides.
2. Single-leg squat
Single-leg squats are among the most challenging yet effective exercises for balance. They help strengthen the core and also target your quadriceps and glutes while boosting your overall balance power.
To do the single-leg squat:
- Start standing with your feet together and arms on the sides.
- Now step your left leg up to about your hip level and then slowly bend your right leg to get into a single-leg squat position.
- Try and squat as low as you can and then straighten your left leg to stand back up to the initial position.
- Complete a few reps and then switch sides.
3. Warrior III
Warrior III pose in yoga is also a great exercise to improve your overall balance and coordination. It is an energizing exercise that not only helps boost balance but also builds core and lower body strength.
To do the Warrior III pose:
- From a straight standing position, move your hands in front of your chest and then bend your left leg to about hip level.
- Now hinge from your hips and bring your left foot back as if you were doing a wide lunge.
- Position your left pinky toe towards the floor and keep your gaze absolutely straight.
- Once you are stable, extend your hands forward and stay in the position for a few seconds.
- Repeat the exercise on both sides.
4. Single-leg deadlifts
The single-leg deadlift is one of the best balance exercises for athletes. It strengthens the hamstrings and glutes and also engages your abdominals throughout the move. One of the best exercises for balance, the single-leg deadlift can be done with or without weight, depending on your fitness level.
To do the single-leg deadlift:
- Stand straight with both feet under your hips and then shift your weight to the left leg.
- Now start to move your right foot back while keeping it straight and then simultaneously start hinging at your waist. Make sure to hinge until your torso gets almost parallel to the floor.
- Keep both your arm straight at your shoulder height and ensure that they are perpendicular to the floor throughout the move.
- Begin pulling your right leg forward while keeping it straight and then list your torso up until you are standing in the initial position again.
- Repeat for a few reps and then switch sides.
5. Single-leg cross-body punches
Single-leg cross-body punches are among the best exercises for balance that anyone can perform. This exercise improves balance, strengthens the core, and works unilaterally on each leg as well.
To do single-leg cross-body punches:
- Hold a pair of dumbbells at your chest height and stand straight with your feet at a shoulder-width distance.
- Now lift your right leg off the floor and come into a quarter squat position while punching the dumbbells across your body, one at a time.
- Repeat and switch sides.
Apart from the aforementioned exercises for balance, you can also opt for Pilates for body balance and see how it works for you. Overall, balance training is sure to make you more stable and prevent the risk of falls and injuries.