While you may not think that much about the importance of balance when you’re younger, it can be crucial as we get older and movement becomes harder. Balance exercises are important to many parts of the body, from mobility and movement to improved posture and even improved cognitive function. If you need to strengthen a part of your body or want to prepare yourself for older age, try out some of these six balance exercises.
6. High Plank w/Shoulder Taps
Starting our list of balance exercises is high planks with shoulder taps. Begin in a high plank position on the floor with your hands slightly wider than your shoulders. Then, brace your core, lift your right hand off the ground, and tap your left shoulder. Slowly lower that hand to the ground and switch sides, touching your right shoulder with your left hand. Try not to shift your weight from side to side or let your hips rock. To make this easier, bring your knees to the ground, similar to a modified push-up position.
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5. Single-Leg Step Ups
Fifth on our list of balance exercises is single-leg step-ups. Use a set of stairs or an exercise box. Start with your feet hip-width apart and step onto the box with your right leg, driving your left knee up to hip height. Hold at the top for a moment before lowering back to the floor and starting position. Switch legs and repeat the motion, this time with your left leg on the box and right leg in the air.
4. Stationary Lunges
Next on our list of balance exercises are stationary lunges. Start standing with your feet hip-width apart. Step forward into the lunge position, keeping your back heel off the floor and back straight. Bend both knees and lower the back one to the floor. Lift back into the standing position before repeating the downward motion, this time with the opposite leg in front.
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3. Weight Shifts
Rounding out the top three balance exercises is weight shifts. Start with your feet hip-width apart with your weight spread equally over both legs. Shift your weight slowly to the right side, and lift your left foot off the floor. Hold this position in proper form as long as possible until slowly returning to the starting position and repeating on the other side.
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2. Heel-to-Toe Walk
Second on our list of balance exercises is the heel-to-toe walk. Almost like you’re walking on a tightrope; walk in a straight line. Make sure with each step you’re placing the heel of your front foot directly in front of the toe of your back foot without any space between. Continue taking steps forward until turning around and coming back to where you started. Increase the difficulty by looking straight ahead or walking backward.
1. Single-Leg Balance
Last but not least on our list of balance exercises is the single-leg balance. Start standing with your feet hip-width apart, weight spread equally over both legs. Then, put your hands on your hips and lift your left leg off the floor and bend it back at the knee. If you need to hold onto something at first, this works too. Hold the position in good form for as long as possible before returning to the starting position. Then, repeat on the other side. Increase the challenge by standing on a pillow or other unstable surface.
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