Incorporating Balance in Your Workout

Balance is a pivotal part of any workout routine, however, it is often overlooked and not included in general training.  As we get older, balance becomes increasingly important to incorporate because it is lost quickly once we reach adulthood.  Maintaining or improving balance pays off as we get older by reducing falls and joint fractures, which ultimately lead to needing joints surgically replaced.  Balance can be included separately in a workout routine, or it can be combined with other exercises for a greater challenge.  Below are some examples of including balance exercises  in combination with other exercises.

1. Bicep curl while standing on one foot. (Beginner)

 



A) Downward (beginning) phase
B) Upward (ending) phase

Keep those abs tight!





2. Bicep curl in Warrior 3 position. (Intermediate to Advanced)

Downward (beginning) phase




With this exercise, it is very important to squeeze the muscles in your rear end as well as your abs the whole time.

Upward (ending) phase







The first two examples can also substitute a different free weight exercise while holding the balance position.  For example, performing a tricep extension while balancing on one leg, or while standing in Warrior 3 position.

3. Single leg Squat. (Intermediate to Advanced)

 



Upward (beginning) phase - standing
Downward (ending) phase - bending the knee

As with any squat or lunge exercise, squeeze the muscles in your rear end and your abs.




4. Single leg Calf Raise. (Beginner, Intermediate, or Advanced)

Downward (beginning) phase - standing
Upward (ending) phase - raising up to the ball of the foot

Keep those abs tight!




Any of these first four examples can be made more advanced by adding free weights to the exercise.  For example, with the single leg calf raises, a shoulder raise could be incorporated; or with the single leg squat, the weights could be held by your side to add extra weight to the exercise. 

These next examples are all meant for those who are beginners to balance training, or for those who have poor balance.  If in doubt, start with the beginner exercises; you can always make your workout more challenging as you go along!

1. Standing with one foot raised for 30 seconds or more.

For this exercise, make sure you squeeze the muscles in your rear end, and your abs.





2. Standing with one foot balanced on an exercise ball rolling back and forth for 30 seconds or more.

Beginning phase - leg bent
Ending phase - leg extended

Again, make sure to squeeze the muscles in your rear end, and your abs.



3. Standing with one foot directly in front of the other for 30 seconds or more.

Okay, goofy picture, but effective!  For this exercise, you stand with one foot directly in front of the other (heel to toe) with arms by your sides or above your head for balance.  Just think of "walking the line" for an officer :)

Keep those abs tight!





You can make the beginner exercises more challenging at any time by adding free weights.  For example, doing a bicep curl while you roll the exercise ball back and forth; or performing an overhead press with free weights while standing with one foot directly in front of the other.

When you begin adding balance exercises to your workout routine, even the easiest ones can be challenging if you haven't done them before.  Keep with it, and remember to challenge yourself as they get easier so you continually improve your balance.  A little bit of balance work here and there can save you from hip replacement surgery later...seriously!!!