Balance is the key for everything such as riding a bike or walking. Balance never comes naturally. Those who want to improve balance, they have to do balance exercises. About benefits of balance exercises, they can help you reduce the accidences of falls, build major muscle groups, tighten trouble zones and so on. For sport players, balance exercises can help them perform their skills professionally. For seniors, moderate balance exercises help them stay motivated, reduce the risk of falls, improve their fitness and lower the risk of bone problems.
For these great benefits of balance exercises, you should start following some drills and exercises to improve balance and stability since today. Check out the following 11 drills and exercises to improve balance and stability on our VKool site below!
Top Drills And Exercises To Improve Balance And Also Stability
1. Stability Ball Leg & Arm Lift
Start by sitting on a stability ball, with the arms by your sides and your feet wide on the floor as a base of support. Next, lift the right leg, extend the in front while lifting your left arm simultaneously to shoulder at your side. Then, come back to the starting position. Repeat with the left side by lifting the left leg and the right arm. Create slow and controlled movements for retaining balance while you are lifting. Do it for 10 – 12 reps.
To get the better result, place the left food on a Bosu ball with the right food on the ground. Then, lift the left arm and the right leg slowly as you perform in the basic exercise above. Next, hold your breath and come back to the starting position. Switch your sides. Place the right food on the bosu ball and the left food on the ground.
2. Balance Leg Swing
Next to exercises to improve balance, try the balance leg swing. Start the balance leg swing by stand with your arms by your sides and the toes pointed forward. Then, lift the right leg in front to 450, and slowly swing the leg behind you to 450. You’ve completed the 1 rep. Next, continue swinging the leg back & forth for about 10 reps before you switch legs.
To get better result, stand with the left arm, which is extended straight and with the right arm at a side. Lift your right leg forward, then lean the torso backward to create a straight line from the head to the right foot. When your leg swings back, start leaning the torso to create a straight line. Do about 10 reps before you switch sides.
3. Balance Step Knee-Up
Get started by standing with your arms by the sides and your feet hip-width apart. Next, take a big step forward with the right leg, lift the left knee and hold your breath. Then, put the left foot down, step back with the left leg, raise the right knee and continue holding your breath. Do about 10 reps before you switch legs.
Alternatively, hop from 1 leg to another one. Start with the left leg first. Leap forward on the right food, lift the left knee and hold your breath. Next, hop backward to the left foot, raise the right knee and hold your breath. Finish the hop & hold exercise by leaping side to side.
4. Lunge Matrix
Lunge forward and the right foot in the clock direction 12:00. Make sure that your toe and knee point in the same clock direction so that the knee doesn’t extend past the toes.
Next, push off the right leg and come back to the starting position. Start with your right leg, pivot the body and lunge toward the clock direction 1:00. The hips, chest and head should face the same clock direction throughout the exercise.
Then, push off the right leg and come back to the starting position in the clock direction 12:00. Next, repeat the lunge toward the clock direction 2:00. Next, perform your side lunge in the clock direction 3:00. Then, return to the starting position; face 12:00 after each lunge.
Pivot over the right shoulder to perform a lunge in the clock direction 4:00 and 5:00. Next, step backward with the right foot to do a reverse lunge in the clock direction 6:00.
Pivot over the left shoulder and do each lunge in the clock direction 7:00 and 8:00. In the clock direction 9:00, cross your right leg over your left and lunge to your side.
Next, complete clock directions 10:00 & 11:00 by pivoting slightly to your left and lunge forward with the right leg.
Reverse your move that leads with the left leg.
5. Agility Ladder Drill
Next to interesting exercises to improve balance, this is agility ladder workout. This workout requires you to move with your feet quick. Keep in mind that what the feet are doing is in relation with the ladder when you perform this drill.
Stand with the left of ladder, your feet hip-width apart with the knees slightly bent to spring into the motion. Next, step into the opening ladder with the right foot in and step into the same ladder with the left foot in.
Keep your left foot put inside your ladder. Pick up your right foot and step outside the ladder 1 square-length forward your left foot out. Next, pick up your left foot, step forward 1 square so that it is in a line with your right foot in. Then, pick up the right foot and place that foot into 1 square as the left in.
Next, step outside your ladder with the left foot, forward 1 square length from the right foot out. Pick up your right foot; step forward 1 square in a line with your left foot in. Next, pick up the left foot and place into 1 square as the right in. Continue this for the length of ladder.
6. Side Leg Raise Exercise
Start by standing straight behind a chair or table, the feet slightly apart. Next, hold the table or chair for balance. Lift a leg to side slowly about 6 to 12 inches. Hold this position, then lower the leg slowly. Repeat with your other leg. Remember to keep your knees and back straight through the exercise and add the balance modification when you progress.
7. Hip Extension Exercise
Among simple exercises to improve balance, try the hip extension exercise. Start by standing about 12 – 18 inches from a chair or a table or chair. Then, bend at your hips, hold on the table or chair. Next, lift 1 leg straight backward slowly and hold this position. Then, lower the leg slowly. Repeat with your other leg.
Add more modifications when you progress to improve your balance. Hold the chair or table with a hand, one fingertip, then do with no hands. Next, do the exercises with your eyes closed.
8. Knee Flex exercise
Start by standing straight and holding onto a chair or table for balance. Next, bent your knee slowly as far as you can so that your foot lifts up behind or the heel moves toward the buttocks. Hold this position and lower your foot slowly.
Repeat with your other leg and add more modification when you progress.
Hold the table or chair with 1 hand, then 1 fingertip, and no hands; or do the exercise with your eyes closed.
9. Stork Swim
Continuing to exercises to improve balance, this is stork swim workout. This exercise can help improve balance as you continually shift the bodyweight and strengthen the stabilizing muscle.
To start, balance on the left foot. Then, bend the right knee. Raise it behind to hip level. Next, palms up straight out in front of you and bend forward. Extend the right leg straight behind. Hold this position for about 10 minutes and come back to the starting position. Repeat 25 reps. Switch your legs and repeat. Remember to keep your both arms straight in front of you.
When it comes to exercises to improve balance, try T-slide exercise. To start, lift the heels of the ground and balance your toes. Next, palms are up forward. With the arms, pulse one inch forward & 1 inch back. Repeat 25 reps and turn the palms toward your head. Do 25 reps. Next, turn the palms toward your back and repeat 25 reps.
11. Russian Twist
Start by sitting on the ground and bend the knees. Cross the right foot over the left foot at your ankle. Next, gently place the hands on the knees, lift the feet off the floor and lean back about 450. With the hands clasped loosely in front, lower the elbow toward the ground. Keep the legs and the spine in the same position. Repeat 25 times (on each side and switch sides).
I’ve shown you 11 drills and exercises to improve balance and stability. Hope that you can make use of all these exercises for your better balance and stability. For any feedback about this writing, drop it at the end of the post!