Exercise of the Month – Balance Exercises

balance weight shift exercise

Here are three levels of balance exercises that you can do to improve your balance and overall fitness. Pick the one that best fits your abilities and let us know how it works for you.

Weight shifts (Difficulty Level – 1):

  1. Stand with your feet shoulder-width apart and your weight equally distributed on both legs.
  2. Shift your weight to your right side, then lift your left foot off the floor.
  3. Hold the position as long as you can, maintain good form up to 30 seconds.
  4. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.

Single Leg Stand (Difficulty Level – 2):

  1. Stand with your feet shoulder-width apart and your weight equally distributed on both legs. Place your hands on your hips. Lift your left leg off the floor and bend it back at the knee.
  2. Hold the position as long as you can, maintain good form, up to 30 seconds.
  3. Return to the starting position and repeat on the other side. As your balance improves, increase the number of repetitions.
  4. For variety, reach out with your foot as far as possible, without touching the floor.
  5. For added challenge, balance on one leg while standing on a pillow or other unstable surface.

Raised Leg with Added Weight (Difficulty Level – 3):

  1. Stand with your feet shoulder-width apart and your weight equally distributed on both legs. Hold a dumbbell in your left hand with your palm facing upward. Lift your right leg off the floor and bend it back at the knee.
  2. Hold the position as long as you can, maintain good form, up to 30 seconds.
  3. Return to the starting position and repeat on the other side (switching the dumbbell to your right hand). As your balance improves, increase the number of repetitions.
  4. For added challenge, balance on the leg opposite the weight or while standing on a pillow or other unstable surface.
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2 Comments

  1. I enjoyed reading this blog on balance, and will be trying this exercise for better balance, I always try to incorporate when I do exercises at home to work with the weights for better balance. So I will be giving my best effort to work on the #3 listed in your blog on working with the weights for added balance and mobility. Trying the pillow version for a challenged workout.
    thank you.

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