Quantcast

March's Workout of the Month

Balance often decreases with age and with lack of exercise. Even for those of you who are very active, you may be surprised at how hard it is to do something so simple. Including some of the following exercises to your routine can greatly help to increase your balance.

Beginner

Single Leg Balance -Stand with feet straight and shoulder-width apart.

Lift chest and tuck chin. Draw-in belly button and squeeze butt muscles.

Balance on one leg and lift other directly beside it with foot flexed and hip bent at 90-degree angle. Hold balance position, return to start. This exercise can also be done while holding onto a chair or another sturdy object for support if needed, and is a good place to start for beginners.

Single Leg Hip Rotation - Stand with feet straight and hip-width apart.

Lift chest and tuck chin. Draw-in belly button and squeeze butt muscles.

Balance on one leg and lift other until knee is at waist level. Rotating at hip, bring lifted leg toward side of body then back to front; hold each point two seconds.

Return to start.

Intermediate

Step Up To Balance - Stand in front of a box with your feet straight, placed hip-width apart. Holding a dumbbell in each hand, contract your glutes and step up onto the box with one leg. Stand upright and move into a balance position on the leg and foot on the box. Move the opposite hip and knee into a flexed position and hold for a few seconds. Move the lifted leg back down to the ground and follow with the balance leg.

Single Leg Squat - Stand with feet straight and hip-width apart.

Lift chest, tuck chin and place hands on hips. Squeeze butt muscles, balance on one leg and lift other directly beside it. Squat as if sitting into chair, knee in-line with toe; hold two seconds. Return to start position.

0
Vote on this Story by clicking on the Icon

Comments

Use the comment form below to begin a discussion about this content.

Sign in to comment