Balance is a complicated issue for everyone from seniors to athletes. Start with step 1 for some little tips on how to improve your balance, whether you want to walk on the balance beam without falling or you want to climb stairs!
Steps
Part 1 of 2: Exercises to Improve Balance
Step 1. Try weight shifts
This is the first exercise to perform when trying to improve balance. And it's about shifting your weight from foot to foot.
- Stand with your legs spread out at your hips. Distribute your weight equally on each foot.
- Now, shift your weight onto your right foot and lift your left one slightly.
- Maintain this position - balanced on one foot - for as long as possible. Try to do it for 30 seconds.
- Lower your left foot and distribute your weight on both feet. Now repeat the exercise by raising your right foot.
- Repeat 3 or 4 times for each foot and train until you reach 30 seconds for each leg.
Step 2. Try the leg shifts
This exercise is a natural progression of weight shifting. It is done in the same way, except that:
- When balancing with your right foot, m lift your left leg and bend it backward along the knee. Try to hold this position for 30 seconds before doing the exercise with the other leg.
- If you want to make this exercise more difficult, try keeping your balance on a thick pillow or rag - this will give you a less stable surface making balance more difficult.
Step 3. Try the one leg bicep curl exercise
For this exercise you will need a dumbbell - the weight depends on your personal preference, but still choose something between 2 and 7 kg to begin with.
- Stand with your legs spread out at your hips, holding the dumbbell with your left hand near your waist and palm up.
- Shift your weight onto your left foot and lift your right foot, bending your leg forward along the knee.
- Do 1 set of 5 - 15 reps, depending on how long you can keep your balance.
- Repeat with the other arm and leg.
Step 4. Try the shoulder press exercise with one leg
This exercise is similar to the previous one and requires the use of a dumbbell.
- Stand with your legs spread at your hips and your body weight evenly distributed. Hold the dumbbell with your left hand.
- Raise the dumbbell towards the ceiling, until the arm is perpendicular to the floor.
- Now lift your right foot and bend your knee back. Try to hold this position for 30 seconds without losing your balance.
- Repeat the exercise holding the dumbbell with your right hand, lifting your right foot.
Step 5. Walk online
This exercise tests your skills in walking straight without losing balance. If you train every day, you will improve your coordination and balance.
- Find a straight line in the floor. It could also be kitchen tile escape, or a line drawn in a playground. You can also make your own line using electrical tape.
- Now try walking the line, with one foot in front of the other, without falling sideways. The first few times do this by extending your arms towards the lares (like the wings of an airplane) to help you keep your balance.
- Then try again without opening your arms. And after you learn it, do it backwards. Finally, do it with eyes closed - difficult, but not impossible!
Part 2 of 2: Using the Balance Beam in the Gym
Step 1. Start slowly
Train with a low beam, or on a floor line until you feel ready; if you fall from a certain height you could get really hurt.
Step 2. Use your arms
If you are a high balance beam and are about to fall, stop and extend your arms to the sides to regain your balance.
Step 3. Focus
Before balancing on the balance beam or rope, let your mind free and focus on balance by thinking of the word "balance". Good concentration will prevent you from falling.
Step 4. Prepare for a soft fall
Always put a mattress or soft mat underneath in case of a fall.
Step 5. Pointed fingers
This is a good way to avoid falling by contracting your calves as you walk on the beam.
