8 Exercises To Improve Balance And Strengthen Your Core
Are you one of those naturally clumsy people who constantly finds themselves wobbling or tumbling to the ground? Have people told you that you have two left feet?
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Balance is rarely the focus of most workout regimes, yet it’s one of the key pillars of great fitness. Good balance comes from agility, strength and control, especially from the core. Below are eight workouts to help build up your core and get some balance back in your life.
1. Side Straddle Hop
- Stand in front of the ladder, feet together.
- Jump up, separating your feet. They should land on either side outside of the ladder.
- Jump up again, bring your feet back together. They should land inside the box. Repeat the pattern.
2. Barbell Deadlift
- Stand up straight in front of your loaded barbell.
- With knees bent and your back straight, bend over and take hold of the bar
- Pushing with your legs, begin to lift the barbell. Make sure your back is straight and your chest is out. Do not lift it above your head; simply lift your body back up straight and let the barbell stay down by your hips.
- After a few seconds, slowly bend over and lower the barbell back down. Repeat.
3. Plate Twist
- Sit down on the floor, upper body upright and legs slightly bent in front of you. Hold the plate in front of your chest.
- Maintaining your balance, lift your legs off of the floor. Moving only your torso, move the plate to one side and let it touch the floor.
- Return to starting position. Repeat on the opposite side. Repeat the entire process.
4. BOSU Push-Ups
- Get on your knees and place the rounded end of the BOSU ball on the ground.
- Get into standard push-up position with your hands on the BOSU ball.
- Perform a regular push-up, while maintaining your balance on the ball. Try to complete 10 push-ups.
- Stand up straight, arms down to your sides, feet hip-width apart.
- Take a fairly large step forward with one leg. At the same time, lift the opposite leg and hold for one breath.
- Put your lifted leg down and step back. While doing that, lift the opposite leg and hold for a breath. Do about 10 more reps and switch legs.
6. BOSU Split Squat
- Place the BOSU ball on the ground, rounded side on the floor. Stand on one side of the ball.
- Place your foot nearest to the ball on top and get into a squat position.
- Once you complete the squat, return to original position and repeat. You can later repeat with the opposite foot.
7. Leg Swing
- Stand up straight, arms down by your sides.
- Lift one leg up in front of you and slowly swing your leg behind you. Continue for a few minutes and repeat with the opposite leg.
- If you want to make it more challenging, lift your arms and slightly bend your torso.
8. Ab Roller
- With the ab roller in both hands, get on your knees. Lay the ab roller on the floor.
- Slowly roll the ab roller forward, your body following behind. Go as far as you can without your body touching the ground.
- After holding for a few seconds, roll yourself back up, trying to keep your balance. Repeat.
- Lay the ab roller on the floor and lean forward on it.