We all learned to balance probably by our age of 2-3. However, it is essential for you to maintain your balance as an adult or even as a senior so as to maintain your overall fitness and athletic performance. There are some balance exercises which helps in improving your balance, your posture and also overall fitness. Read the following article to know about the various balance exercises.

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14 Best Balance Exercises

Balance is a crucial part of our life, be it daily activities, sports, dance or simply recreation. While we learnt balancing when we began walking as a child, there are various stages in life that demand more precision for maintaining balance in different positions.

Some of the best balance exercises are given here.

#1. Simple Grapevine – This is one of the simplest balance exercises, where you have to walk sideways by crossing your one foot over the other one.

  • Begin by crossing your left foot over the left one.
  • Then get your right foot to join it.
  • Perform at least 5 such cross-steps on each of the side.

NOTE. The smaller your steps are, the more you are working on the balance.

#2. Sideways Walking -This too is one of the simple balance exercises that also improves your leg strength. Here also you have to walk sideways in a controlled and slow way.

  • Join your feet together and stand straight, with your knees bent slightly.
  • Now, step in a slow and controlled way to the side by moving only one foot sideways first.
  • Move the other foot so as to join the first foot.
  • Perform at least 10 steps in the each side or step from one side of your room to another side.

NOTE. Avoid dropping hips as you step.

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#3. Heel-to-Toe Walk - Heel-to-toe walk is good for improving balance. Performing this balance exercise regularly can help reduce the risk of fall. Here you need to position your one foot right in the front of other foot’s toes.

  • Stand straight and place the left heel on the floor straight in front of the right toe.
  • Then do the same using your right heel. Ensure that you keep looking forward all times. If required, you can put your fingers against a wall for attaining stability.
  • Try to attempt about 5 steps. Move away from the wall, as you progress with the exercise.

#4. Step Up – One of the most effective balance exercises also includes step up. In this you have to use one step, preferably near a wall, for getting support. This also helps in improving balance. The primary intention here is to build balance while stepping up and returning down in a controlled way.

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  • Step up first using your right leg.
  • Now, get the left leg up so as to join it with the right one.
  • Step down and then get back to the starting position.
  • Do around 5 steps with each of your leg.

#5. T- Stand With Hinge And Side Band - In this form of balance exercise, you strengthen your core muscles and improve mobility and your balance, as you have to balance on one leg as you move through several planes of motions. This is one of the complicated balance exercises but sure to give you a great workout.

  • Begin balancing on the right leg by bending your left knee at an angle of 90 degrees and hands extended to both the sides.
  • By tightening your core, hinge at the hips and raise the left leg out just behind you. Lower down your torso while doing this and take your left hand to the inside of your right ankle.
  • Come back to the starting position and now reach your left hand down and touch the outside of the left leg.
  • Complete this sequence 8 times in one side and then do the same on the alternate side.

#6. One Leg Stand - Standing on one leg for few seconds could also improve your balance.

  • Begin this balance exercise by standing near a wall facing towards it, and your arms stretched out and touch the wall with your fingertips.
  • Lift the left leg, keeping your hips level and have a slight bend in the right leg. Gently put back your foot on the floor.
  • Hold the leg lift at least for 5 or 10 seconds.
  • Perform 3 sets on each side.

#7. Leg Swings - Leg swings are great to improve balance and hence one of the crucial balance exercises. This is a great warm up move and it also works the inner thighs.

  • Stand on the left leg and raise the right leg at least 3-6 inches off the ground.
  • Place both your arms at the sides or take support of the wall with one hand. Swing the right leg forward and then towards the back, maintain balance by touching the floor, and keeping your torso perfectly erect.
  • Now, do the same move but without touching the ground.
  • Finally, swing your right foot to your left side, simultaneously holding the left arm out.
  • Then, repeat the same with the other leg.

#8. One Legged Clock With Arms - One legged clock with arms is one of the best balance exercises to improve your balance and prevent yourself from the risk of unwanted falls. Here you need to balance yourself in one leg.

  • Balance on any one leg by keeping your torso straight, keeping heads up and your hands on your hips.
  • Now you need to visualize a clock and have to point your arm overhead straight to the number 12 in the clock and then to the side at the number3, and then lower your arms to 6 number and go around the number 9 in a circle without even losing your balance.
  • Then you need to switch the balance to opposite leg and the opposite arm and repeat the same move.

#9. One Leg Squat - Here you have to perform the squat in one leg to improve your balance, yet another great balance exercise that also helps build strong knees.
Stand straight keeping your feet at hip-width apart.

  • Point your right foot out in the front, just touching the floor barely for attaining balance, and push the hips back and down into the position of a one-legged squat. Make sure that here, you left knee must be bent and chest to be straight, your eyes forward and both your arms out front.
  • Now, push up slowly and return to the starting position.
  • Do the same with opposite feet. Make sure that your knee does not push in front of your toes.

#10. Sumo Squat With The Outer Thigh Pulse.

  • Sumo squat with the outer thigh pulse is a balance exercise that improves your balance and strengthens the lower body and enforces your core to engage all throughout the move.
  • Begin with a wide posture, with your feet placed at 45 degrees.
  • Lower to the sumo squat position by bending the knees and your hips. Ensure that your torso is kept straight.
  • While standing upright, extend any one of your leg (say the left leg) and its opposite arm ( i.e. the right arm). Hold it for a while and pulse up your leg to about 3 inches at least thrice.
  • Then put back your leg down to the starting posture and then repeat the same in alternative side.
  • Perform 12 repetitions in by alternating the sides.

#11. Arm Sequence With Lifted Heels - This is one of those balance exercises that help in increasing your core strength and also improves your balance.

  • Begin by standing and joining your feet together, pressing your knees in towards each other and bent slightly. Hold a pair of light weight or medium weight dumbbells with your arms relaxed at your sides.
  • Now, lift both your heels 2 inches off the floor. Hold this position and do a shoulder press and bicep curl.
  • Then, with your extended arms, lower your dumbbells back to the start position.
  • All throughout the exercise keep your core well engaged so as to prevent arching your back.
  • Repeat the same sequence at least 8 times.

#12. Standing Crunch With Under The Leg Clap - This is another balance exercise where you have to balance on one leg, crunch forward and clap under the raised leg. You can make this exercise harder by holding light weights or medium weights.

Below we have mentioned the steps to perform the move.

  • At first balance on one leg, and place the other leg right up in your front, while the knee of the raised leg bent at a perfect angle of 90 degree, and both the hands joined together over your head.
  • Crunch forward, then clap under the leg that has been raised.
  • Now, again clap your hands over the head and then again under the raised leg for at least 12 times.
  • Then switch legs and repeat the same on the alternate leg.

#13. Backward Lunge With An Oblique Crunch.

This balance exercise involves the movement of your entire body and activates your glutes, strengthens the obliques and engages your inner thigh. You can improve your balance by performing this move on a regular basis.

  • Stand with feet placed at a hip-width apart, holding the ears and your elbows placed out wide.
  • Cross any one leg just behind you and then lower self to perform a curtsy lunge.
  • Without rotating or moving the hips, stand upright and raise up the same leg so as to meet the elbow of the same side for an oblique crunch.
  • Perform about 12 repetitions before switching the legs.

#14. Plank With The Flying Plane Arms.

This balance exercise helps you to improve your core strength and also your body’s stability and balance. Follow the steps as mentioned below to perform this balance exercise.

  • Begin in a high plank by extending your arms and your hands placed directly under the shoulders.
  • Engage your core and keep the hips stable as you lift any one of your arm right out in your front.
  • Keep your arms up and fly it to the side.
  • Then, bring back your hand to your front once again and then lower your hand to the floor.
  • Repeat the same sequence on your alternative side.
  • Keep doing this for at least 12 rounds by alternating the sides.

NOTE. You can make this exercise harder by bringing both the feet closer. And for making this move easier, you need to open up the feet wider.

Conclusion

So, these were some of the best balance exercises that you can perform for improving your balance, mobility and overall health. Make sure that you put on loose and comfortable clothing while performing these balance exercises. Try doing these balance exercises at least 2 times in a week and it is best to perform under the supervision of an expert trainer. For those who have health issues or joint problems, it is better to seek medical advice and plan a proper routine of balance exercises.

Also Read:

Pramod Kerkar

Written, Edited or Reviewed By:

, MD,FFARCSI

Pain Assist Inc.

Last Modified On: February 21, 2019

This article does not provide medical advice. See disclaimer

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