Simple balance exercises
Joy Onuorah
These exercises are accessible to all levels.
1. Rock the boat
- Stand with your feet hip-distance apart.
- Lift your arms and extend them out to the sides.
- Lift your left foot off the floor and bend your knee to bring your heel toward your bottom.
- Hold this position for up to 30 seconds.
- Then do the opposite side.
- Do each side 3 times.
2. Weight shifts
- Stand with your feet hip-width apart.
- Shift your weight onto your right foot.
- Raise your left foot.
- Hold this position for up to 30 seconds.
- Then do the opposite side.
- Do each side 3 times.
Core exercises
3. Tightrope walk
This simple exercise improves balance, posture, and core strength.
- Lift your arms and extend them out to the sides.
- Walk in a straight line while focusing your gaze on a fixed point in the distance.
- Each time you raise your foot, pause with your foot in this raised position for 2 to 3 seconds.
- Take 20 to 30 steps.
4. Flamingo stand
- Shift your weight onto your right foot.
- Lift your left foot and extend your leg forward.
- Hold this position for 10 to 15 seconds.
- Increase the difficulty by reaching your hands toward your extended foot.
- Return to the starting position and shake out your legs.
- Repeat 3 times.
- Then do the opposite side.
Posture exercises
5. Back leg raises
This exercise strengthens your low back and glutes, which helps support good posture.
- Place your hands on a wall or the back of a chair.
- Shift your weight onto your right foot.
- Slowly lift your left leg back and up as high as you can.
- Hold this position for 5 seconds.
- Return to the starting position.
- Do 10 repetitions.
- Then do the opposite side.
Balance and strength exercises
6. Tree pose
During this exercise, avoid placing your foot on your knee.
- From standing, shift your weight onto your right foot.
- Position your left foot to the side with your heel lifted, or place the sole of your foot against your ankle, shin, or thigh.
- Place your hands in any comfortable position.
- Hold for up to 1 minute.
- Then do the opposite side.
7. Heel-to-toe walk
This exercise strengthens your legs and improves balance.
- Stand with your heels pressing into a wall.
- Place your left foot in front of your right foot.
- Touch your left heel to your right toes.
- Then place your right foot in front of your right foot.
- Touch your right heel to your left toes.
- Continue for 20 steps.