Balance Challenge

Dear Tracie, 

Do you have any other balance exercises that I could do to improve my stability? DJ

Hello DJ,

I most certainly have more balance training exercises.  I try to put them in all of the programs that I write.  Balance is after all a combination of proprioceptively reinforced core stability and joint stability.  It is ideal to put your balance training in the first or last quarter of your workout and adjust it to an appropriate level of challenge and there are many exercises that require no equipment.

The toe & hand tap challenge is an example of an intermediate to advanced exercise that can improve both balance and strength.  I created this drill to increase isolation to gluteus medius and evolved it to a ‘titter totter’ greatly increasing the difficultly.  If you perform this one in bare feet it is much more effective.

One leg teeter totter

  • Start by standing on one leg with the other leg lifted to up to 90 degrees at the hip and knee
  • Extend the ‘up’ leg further forward and touch your pointed toe to the ground as far forward as possible [Phase 1]
  • Return to start position
  • Extend the ‘up’ leg backwards hinging at the standing hip until your torso and the ‘up’ leg are parallel to the floor and touch the floor [phase 2]
  • Return to start position
  • Oscillate between phase 1 & 2 for 10-15 repetitions on each leg
  • Engage your core to stabilize your torso and your leg muscles to control movement 

Try this one beside a wall at first or for and advanced challenge …. try it on an inverted BOSU!

What will you conquer in Summer 2016?    Set your fitness goals & conquer them

Kind regards, Tracie

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