9 Balance & Stability Exercises to Improve Your Coordination and Strength

9 Balance & Stability Exercises to Improve Your Coordination and Strength

Balance training can stabilize us, level the body, and prevent falls, which is especially important as we age. Don’t assume that these movements are only for “old” people: balance is involved in everything we do. This exercise is core and leg strength training and can be very challenging. Your core is the foundation of all movement, especially grounding work. Finding balance in all areas of your life is the right path. This includes developing balance in your body.

Improving balance increases coordination and strength, allowing you to move freely and evenly. Improving stability, mobility and flexibility make it easier to carry out your daily tasks. It also improves your athletic performance. Focusing on your balance can also help you focus and clear your mind.

How Balance Exercises Work

Balance exercises work your core, lower back, and legs. Lower body strength training can also help improve balance. While balance exercises can be challenging at times, consistent effort makes these exercises easier. Gradually increase the number of repetitions as the exercises become easier. You can ask someone to supervise or help you, especially if you are just starting out.

You can change the exercises to increase or decrease difficulty or customize them to suit your needs. Start on your non-dominant side to make the second side easier. You can do your non-dominant side twice if you want to balance your body between both sides. Once you are comfortable with the exercises, try doing them with one or both eyes closed.

Working on balance or stability doesn’t just make you look smarter in the weight room (although that’s an added benefit). Improving balance is important for overall fitness and everyday activities simply because it improves overall motor function. The core is often referred to as your body’s powerhouse. It is also your centre of balance.

A strong core allows you to control your body position and maintain an upright position. The back and chest also play a role in this. All these muscles are important for both posture and stability. Intentionally training your body to move in new ways that disrupt and challenge your balance will also be very helpful.

When you do exercises that change your centre of gravity, like keeping one leg in the air while doing a bicep curl, your body and brain must work overtime to keep you stable. Basically, anything that challenges your centre of gravity improves your balance. This may involve lifting and supporting one or more limbs at the same time and/or using implements such as weights or unstable surfaces such as Bosu balls. Balance work is also good for body awareness. Having to mentally focus on these types of exercises will impact your ability to create a mind-body connection in your workouts. The best way to use these balance-based moves? Pick a few to add to your warmup.

Warming up with exercises like these is a great way to engage your core and mentally prepare you for the workout ahead, as balance requires a significant amount of mental focus. Regardless of your fitness level or goals, incorporating balance exercises into any of your workout or warm-up routines is ideal for a balanced overall fitness program (pun intended).

Why Are Balance Exercise Important?

Balance is a fundamental aspect of every movement we make. In fact, when we stand on two legs, we maintain our balance even if we are not aware of it. Watch a child learn to stand up and you’ll realize that maintaining balance is itself the challenge, not a lack of leg or core strength.

When balancing, we not only train the often-neglected stabilizer muscles; We are also improving our collective stability and internal focus. Balance-oriented activities challenge our body’s balance and movement systems as well as our proprioception. Balance is also an important skill that we lose as we age, so maintaining it is crucial. It’s a luteoloside proposition.

Balance Training Is Good

The beauty of balance training is that anyone can and should do it. Balance training improves the health, balance, and performance of everyone from beginners to advanced athletes, young and not so young. If you’re new to exercise, this is a great place to start. Focusing on your core and balance improves overall strength and prepares your body for more advanced exercises. Just start. You may have to first hold on to a chair in the stern. 

That’s fine. If you’re an advanced athlete, you’ll probably find that if balance isn’t your thing, you still need to start with simple movements. Then work your way up to more complex movements that challenge both muscle strength and aerobic endurance. If you think balance exercises are easy, you haven’t tried Yoga Warrior 3 Pose.

Is It Good to Do Balance Exercises While Having a Health Condition?

If you have back pain, balance training is one of the best ways to strengthen your core and prevent back pain. If you’re recovering from a back injury, get your doctor’s approval, and then start balancing. It will help avoid further problems in the future.

When you strengthen your muscles, you also help arthritis by giving more support to sore joints. You may need to adjust or avoid certain movements to relieve the pressure on your knees. For example, a lunge balance move may be more than your knees can handle. The good news is that there are many exercises to choose from.

If you have diabetes, high blood pressure, high cholesterol, or even heart disease, exercise is a must to manage your condition. Balance training is a good place to start. The first step in resistance training should focus on core and balance exercises, according to the American Council on Exercise. As you get stronger and can do more intense exercise, balance training can provide you with an aerobic workout that even helps control your blood sugar, cholesterol, and blood pressure along with another aerobic exercise.

If you are pregnant, choose your balance exercises carefully. Women can and should exercise during pregnancy. The main concern with exercise during pregnancy is falling, so movements that make you unstable are not a good option. Choose to balance moves that keep both feet on the floor or that get you on all fours, like a plank (you may need to brace your body with one knee on the floor). As with any exercise, if you did it before you got pregnant, it’s probably okay to do it after you get pregnant. It’s always good to ask your doctor to be sure.

Exercises to Improve Balance and Stability

1) Tightrope Walking

This is a very basic exercise that can improve balance; It also improves your body coordination and prevents falls. For this exercise, you can take cords or strings and tie them parallel to each other. The ropes should be kept level with the ground, 3 inches apart. Don’t stretch out your arms or try to walk on these ropes without leaving the ground. Take about 20 steps a day.

2) Flamingo Stand

It is designed to give strength and balance to your body. Stretch your legs and muscles to improve mobility. Flamingo Stand is also done as an activity at school to improve balance and develop motor skills. For this exercise, you need to stand on your left leg and raise your right leg. Use a chair or a wall for support while straightening your leg to avoid falling. Maintain good posture and keep your spine, neck, and head in a straight line. Hold this position for 15 seconds and then rest again. Do the same with the other leg as well.

3) Rock the Boat

This is a pure balance exercise that benefits calf muscles, hamstring support, and lower body balance. Rocking the boat should be done very gradually for maximum results. The person should stand with their feet shoulder-width apart, then raise one leg and stretch it in the air. Hold this position for 30 seconds and bring your leg back to its normal position. If you’re older or have trouble balancing, start by just elevating your leg to 30 degrees for 1015 seconds.

4) Heel-Toe Walk

This is comparatively less difficult than the exercises mentioned above. To do this, you need to keep your arms parallel to the floor and then use chalk to draw a straight line on the floor. The exercise consists of walking straight on this line and pressing the back of the heel against the ball of the opposite foot. When walking, there should be no space between the positions of both feet. Move slowly to maintain control and balance. Continue for 15 – 20 steps to complete around.

5) Chair Leg Raise

This is for comparatively older adults who cannot stand for long periods or have difficulty balancing on one leg. Sit in the chair with your legs straight and both feet at a 90-degree angle to your knees. Now slowly raise your left leg and hold it for 10 seconds. Slowly lower it down and lift the other leg up and do the same. This exercise should be done slowly for maximum results; Keep your back and legs straight during the exercise. Repeat 20 times with both legs.

6) Statue Exercise

This is like the game children play when they are young. The music plays and when it stops you must keep the position you are in. It is a recreational exercise that keeps the person busy and improves balance. It uses the entire body and promotes balance in a certain direction.

7) Single Leg Cross Punches

This exercise requires you to carry two dumbbells or light weights in your hands. Keep your leg off the ground. Balance your body with these weights, then take turns punching. It is comparatively difficult and should be performed as soon as you feel comfortable with the above exercises. Single-leg crossover punches improve strength, balance, agility, and flexibility. Perform this exercise in sets of 2 for 10 reps with both hands.

8) Roll Down to Side Plank to Pike

Stand with feet about hip-width apart, feet on slippers or towels. Place your hands on the floor in front of your feet, gently bending your knees if necessary. Contract your abs and keeping your torso in a straight line, bring your feet back into a plank position with your shoulders over your hands and your back and hips aligned. Rotate your heels and torso to the left (toes pointing to the right) as you raise your right arm towards the ceiling to form a side plank position. Go back to the centre to find a normal table. Then draw your navel toward your spine to lift your hips and bring your feet toward your hands. (If this feels too hard, bend your knees, and draw them toward your hands.) Repeat, this time twisting your heels and torso to the right and raising your left arm. Continue alternating for 4 reps on each side.

9) Heel Raise Adduction Slider

Begin by standing on your left foot, right foot on a slider or towel, and feet hip-width apart. Send your hips back, left knee facing forward, as you drive your right leg to the side. Next, lift your left heel, then drive through the ball of your foot as you stand up and bring the slider back to centre. Make sure your left knee is facing forward and always stays on your toes. Lower your heel to start again. Repeat for 48 reps. Then switch sides.

How Do Avoid Injuries During Balance Training?

The main risk with balance exercises is that you might fall, Drew said. Make sure you have something nearby to hold on to if you start falling, Drew said. According to the American College of Sports Medicine, when using equipment like a stability board, you need to make sure you’re on a flat, stable, and non-slip surface.

Start with a simple balance exercise, e.g., by shifting your weight from side to side or standing on one leg for a few seconds, and gradually make your sessions more challenging by, for example, increasing the time you spend on one leg, the ACSM recommends. Also, start on a stable surface and in a single position before adding any movements or balance equipment. Most athletes can benefit from balance training to help them maintain their balance throughout their athletic activity.

In almost all athletic activities you will be standing on one foot at a time while getting things done.


Saravavan Nadarajan (Vanan)

Vanan, fitness expert and leader at EzFit Singapore, specializes in holistic training—home-based, boot camps, and corporate fitness—with over a decade of industry experience.