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Best Balancing Exercises by Bob Greene
It seems that in today's busy world, more and more people are on a quest to find balance between work, family, health and other priorities. Doing so allows you to accomplish all the things you need to, but still leaves you time to do things you enjoy.
Believe it or not, finding balance from a fitness perspective is also important. Achieving a proper physical equilibrium lets you do everyday tasks, such as walking up the stairs, bending to grab something from the floor or carrying the laundry basket around the house, efficiently and safely. So how do you improve your balance? You need a combination of two things: The first is sturdy abdominals and strong and flexible hips and back. The second is strong muscles in your legs and feet that are responsive on a variety of surfaces and in real-life situations. For example, doing crunches on an abdominal strengthening machine isolates the abdominals, but ignores the many other muscles involved in doing a simple task like bending to pick up a suitcase. On the other hand, balancing on one foot on a block of foam prepares the muscles of your foot to maintain balance, even on irregular surfaces. And doing squats on a balance board trains the muscles of your legs, hips, abdominals and back to work together to maintain your posture and keep your center of gravity in the proper position.
If you improve your balance, you'll become better equipped to handle tasks that involve bending, stooping, twisting and shiftin ang your weight from one foot to another; in short, almost every activity that you encounter in your daily life. Good balance can even reduce your risk of falling and suffering injury. If you need a balance boost, you can try a variety of tools (most of which you can find at Perform Better or Spri) to help you, including:
Your Own Body
Balancing on one foot instead of two can make any standing exercise, such as one-arm bicep curs or one-arm rows using a cable machine while standing on the foot opposite the working arm, more challenging. If standing on one foot is too difficult at first, you can progress in stages. Start with both feet in a wide stance, then try exercises with both feet close together, and then try a stagger stance (one foot directly beneath you and flat on the floor and the opposite foot behind you with the toe on the floor and heel up) and then move onto one foot.
An Exercise Mat
A soft exercise mat provides both an unstable surface for standing and protection should you lose your balance. These factors make it the perfect way to increase your challenge if you're ready to move beyond a firm, flat floor. Beginners should look for mats in the 15-mm or about ½-inch-thickness range. And for a more advanced workout, try something thicker like the 60-mm-thick (about 2. 5 inches) Airex Balance Pad.
A Balance Beam
Beams are narrow, flat surfaces that are close to the ground. This makes them ideal for beginners because they are safe and not intimidating. You can walk lengthwise or sideways and do lunges, squats or other moves on one beam or two lying side by side.
Foam Rollers
Rollers are full-round or half-round (flat on one side) dense foam "logs." Half-rounds are a lot like balance beams except that they provide a tougher challenge, especially when they're used flat side up, which creates a pronounced "wobble." Full-rounds can be used in place of an exercise bench in any exercise you do on your back.
A Stability/Therapy Ball
A ball can be used for any exercise that requires a chair or exercise bench. It takes away the solidity and back support that a flat, firm surface provides. It's easy to learn and safe to use with no assistance. Begin by sitting and bouncing on the ball to get a good feel for its mobility. And then try rolling down onto your back by walking your feet out away from the ball or turning over and lying on your stomach. You'll immediately find that you have to use your core muscles to keep your back straight, even before you do any exercise movements.
Your height determines what size ball is appropriate for you. Here are some guidelines:
Up to 5 foot 4 inches use 45 cm
5 foot 5 inches to 5 foot 7 inches use 55 cm
5 foot 8 inches to 6 foot use 65 Cm
Over 6 foot use 75 cm
BOSU
The BOSU is a very unique training tool. It's a Stability Ball cut in half with a flat plastic surface on one side. You can stand, sit or lie down on either side (hence the name "BOth Sides Utilized.")
You can use the round side up to target ankles and lower legs in standing exercises, such as squats, one-leg squats or side leg lifts standing on one leg. Or sit or lie down with the round side up; the BOSU provides a more stable version of a stability ball for sitting or supine exercises. Or turn the flat side up and you'll find the degree of balance required to do even simple moves, such as a bicep curl, is significant because the round surface is quite large and provides a considerable amount of movement. For standing exercises, stay close to a solid surface that you can hold onto, just in case. Or better yet, have a partner spot you by standing behind you with one hand placed lightly on your lower back.
Rocker Boards and Wobble Boards
Balance boards are similar to standing on the flat side of a BOSU. Rocker boards tip right and left only, while wobble boards can move in any direction; they typically have a ball in the center of the bottom of the platform. Boards are closer to the ground than a BOSU and can appear less intimidating. However, the degree of skill it takes to remain steady on one is greater than what is required to stabilize a BOSU.
There are many choices for throwing your dull exercise routine a little off balance, and any one of them can transform your old standby exercises to serious core-strengthening challenges.
About the Author
Bob Greene is the founder of the highly acclaimed Best Life Diet brand. Through his books, foods, fitness products and website, Greene has helped millions lose weight and live their own personal best life, using his gradual three-phase approach to eating and exercise.