One of the biggest keys in being able to balance efficiently is being able to do it on one leg. Most of us walk around in two legs all day long, and we don’t even have to think about that. Putting all the effort into one leg is a completely different thing. However, we sometimes have imbalances, weaknesses or different ways that we stand or with our body mechanics. Certain things fall into place with how well you can balance, and these exercises can help.
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#1 – Single Leg Tap to a Bench
Begin in an upright standing position in front of a bench or chair with your feet shoulder-width apart. Place your hands above your waist. Tighten your core, and place all of your weight on one foot. Bring your other knee up to hip-height, tapping your foot on top of the bench while maintaining proper alignment in your upper body. Lower your leg back down to return to the starting position and repeat the movement on the opposite leg.
Single Leg Tap to a Bench
Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.
#2 – Single Leg Balance
Begin in an upright standing position, with your feet shoulder-width apart and maintaining proper alignment with your head, shoulders, hips and legs. Place all of your weight on one leg and work on balancing your body weight. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.
Single Leg Balance
Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.
#3 – Single Leg Deadlift With Tap
Begin in an upright standing position in front of a bench or chair with your feet shoulder-width apart. Maintain proper alignment with your head, shoulders, hips and legs. Extend your arms overhead and place all of your weight on one foot. Tighten your core then slightly bend your supporting knee. Hinge your hips and slowly bend your upper body forward, tapping your hands on top of the bench while extending your leg back. Return to the starting position, and then repeat the movement on the opposite leg.
Single Leg Deadlift With Tap
Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.
#4 – Single Leg Get up
Begin in an upright sitting position at the edge of the chair or bench, maintaining proper alignment with your head, shoulders and hips. Place your hands at your sides. Tighten your core and shift all of your weight on one foot as you push from your heel to move into a standing position. Slowly sit back down to return to the starting position and repeat the movement on the opposite leg.
Single Leg Get Up
Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement. The intensity is light.
As a person ages, equilibrium can suffer, and he or she is more prone to losing his or her balance, which allows for the possibility of stumbling or falling, which is one of the leading causes of injuries and death to older people. Although physical issues can play a part in this loss of equilibrium, performing exercises like the four listed here can help you maintain your balance better and allow you to move freely about your home, office or wherever you need to go with less concern about falling. Always take caution when walking and also when performing these exercises.
If you want to improve your balance and erase your fear of falling, then check out the Balance Training Handbook, here!
