• BUILD MUSCLE
  • CONTESTS
  • MOTIVATION
  • SPORTS
  • TRACKERS
  • TRANSFORMATIONS
  • WEIGHT LOSS
  • WORKOUTS

GYM AND FITNESS

  • HOME
  • STORE
  • ALL ACCESS
  • TRAINING
    • Ask The Experts
    • BUILD MUSCLE
    • CONTESTS
    • MOTIVATION
    • OUR FITNESS APPS
    • SPORTS
    • TRACKERS
    • TRANSFORMATIONS
    • WEIGHT LOSS
    • WORKOUTS
  • NUTRITION
  • COMMUNITY

Exercises to Improve Balance

May 6, 2023 by admin

  • Ice Barrel
  • Night out? Don’t Let The Hangover Stop You
  • Building the Mind-Muscle Connection

  • Balance is needed in every aspect of life. The body can grow imbalances by preferring one side over another. This can even be evident in simple acts like walking. Balance training can improve functional capacity in walking, alongside the many other imbalances (1). Training for balance can be integrated into one’s routine fairly easily. 

    Points to Consider

    Proprioception is one’s awareness of movement. One of the biggest proponents to proprioception is sight. This can deceive balance. A lack of proprioception can lead to limited functionality, difficulties in walking, and postural control (2). To improve balance, gaze at one object while moving.



    The foot’s connection to the ground is the root of balance. People do not spend enough time on their feet, nor do not balance properly on them. The Tripod Effect can even out foot placement. Imagine there are three points of the foot to plant on the ground: the heel, big toe, and pinky toe. Shoes that assist in foot placement are flat-footed shoes and soleless shoes. Even exercising without shoes is a popular trend.

    Even feet is one thing, but uneven ground is another. Equipment that can be helpful in balance training are blocks, boxes, and bosu balls. If those are not available, simply standing on one foot can get the job done. 

    Standing Balance Exercises

    Balance starts from the feet and travels up the posterior chain. These exercises can develop the body for better balance and posture. The muscles worked for standing balances travel through the feet, calves, hamstrings, hips, and glutes.

    Standing balance can be tested through hip contraction and straight-leg extension. Both have a different way of distributing weight throughout the body. Conversely, they recruit different muscles around the posterior chain.

    Step Ups

    Arguably the simplest movement on this list, the step-up is as easy as walking up stairs. Many people only use their toes to walk up stairs. For better posterior strength, the entire foot should hit the stair.

    Lunges



    While lunges can be placed in the anterior muscle category, it can still help with balance. The act of using one side at a time makes it a part of this list. From easiest to hardest, variations include bulgarian split squats, skater squats, and pistol squats.

    Jump lunges are a fast-paced way to test balance. Like step-ups, the entire foot should hit the ground before springing back up into the air.

    Single-Leg RDL 

    This may be the toughest balance exercise of the bunch. The weight distribution must be controlled horizontally and vertically. All the while, a weight may be in play. It’s important to avoid hyperextension of the knee and foot imbalances.

    Single-Leg Calf Raises

    Calf exercises are often forgotten. The calf muscles are used in everything, especially walking and running. If those are not enough to practice balance, calf raises are a great addition to a routine.

    Other Activities



    Walking and climbing stairs are good for lower intensity balance work. Running and jumping rope test balancing at a higher intensity.

    Core Balancing Exercises

    Balance stems from the feet and travels towards the core, an essential muscle group connected to everything. From the abdomen to the spine, these movements can contribute to improving one’s overall balance.

    Bird-Dog 

    One of the best functional movements for spinal balancing. The spine connects the lower and upper body. Without a healthy spine, the entire body would be out of balance.

    Planks 

    The plank is an essential movement for a stable core. It can recruit any muscle from the feet to the shoulders. The variations involve balancing on one side by lifting one limb off the ground. These include the side plank, one-legged plank, one-arm plank, and awkward plank (opposing arm and leg lifted).

    Reverse planks are a variation for the posterior chain. Instead of the anterior muscles pushing away from gravity, the posterior chain is resisting it.



    Single-Leg Glute Bridges

    This works the same muscles as the standing balance exercises, but is ground-based. It is a hinge movement that works the glutes, core, and hamstrings. The single-leg glute bridge is an alternative to the single-leg RDL.

    Other Activities

    The core can be recruited in any kind of work. Yoga, kettlebells, and cardio all need it to accomplish the work. 

    Welcome To Elite

    Find your Balance

    Balance is hidden throughout our entire day. Our bodies can speak volumes about how we can correct these imbalances. From sports to daily living, coordination and balance make for a better body.

    Works Cited

    1. https://pubmed.ncbi.nlm.nih.gov/30117054/ 



    2. https://pubmed.ncbi.nlm.nih.gov/29525292/ 

    3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8672633/ 

    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8394329/

    Bodybuilding.com Articles

    XEM NHIỀU

    Related posts

    Ice Barrel Ice Barrel
    Night out? Don’t Let The Hangover Stop You Night out? Don’t Let The Hangover Stop You
    Building the Mind-Muscle Connection Building the Mind-Muscle Connection
    Impact of Healthy Fats on Women Impact of Healthy Fats on Women
    Resistant Starches for Gains Resistant Starches for Gains
    How to Prepare for a Morning Workout the Night Before How to Prepare for a Morning Workout the Night Before
    Improving Your Circadian Clock Improving Your Circadian Clock
    Abs and Forearms into your Routine Abs and Forearms into your Routine

    Filed Under: ALL ACCESS Tagged With: Forearms, Into, Routine

    Recent Posts

    • Ice Barrel
    • Night out? Don’t Let The Hangover Stop You
    • Building the Mind-Muscle Connection
    • Exercises to Improve Balance
    • Impact of Healthy Fats on Women
    • Resistant Starches for Gains
    • How to Prepare for a Morning Workout the Night Before
    • Improving Your Circadian Clock

    ALL ACCESS

    Ice Barrel

    Recommended by fitness & wellness experts, Ice Barrel is a cold therapy training tool that offers an easy way to incorporate ice baths to your routine. With a lightweight, compact design and functional features, taking a … [Read More...]

    CONTESTS

    How Social Media Killed The Bulk…And Your Gains

    Let's take a trip back in time. How far? Back before the gym was cluttered with dudes with camera crews, and stick figure lifters who strain harder for a selfie than they do during a set of squats.Back then, before the … [Read More...]

    Get new posts by email

    Get new posts by email:

    © Copyright 2023 · All Rights Reserved · Website Design By: www.gym2k.com