How to improve your balance: 7 steps (with pictures)

How to improve your balance: 7 steps (with pictures)
How to improve your balance: 7 steps (with pictures)
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It will take time and practice to improve your balance. Good balance can help you prevent falls and accidents, and keep you in good shape. There are certain exercises and lifestyle changes that can help you improve your balance over time.

Steps

Part 1 of 2: exercise

Improve a Squat Step 3

Step 1. Do some crunches

The first step in helping you improve your balance is to strengthen the muscles in your legs, calves, and thighs. You can do this by doing regular crunches.

  • Stand up straight with your knees apart. Raise your arms, squeeze your abs and keep your back straight.
  • Bend your knees and slowly descend until your thighs are parallel to the floor. If you're not used to crunches, the first few times you may not be able to have your thighs parallel to the floor, but try to get as close as possible.
  • Slowly stand up, contracting your glutes. Try to do three sets of 10 with a minute break between each set.
Improve Balance Step 2

Step 2. Try to shift your weight

You can shift your weight from one leg to the other to help you with your balance. This is a good exercise to start with if you are just starting out.

  • Stand up straight, keeping your feet in line with your hips, and evenly distribute your weight across both legs. Shift your weight to the right and lift your left foot off the ground. Hold this position for as long as possible, for at least 30 seconds.
  • Return to the starting position and repeat this exercise on the other side. Do as many reps as possible without feeling pain. As you repeat this exercise, you will be able to increase the number of repetitions.
Balance Step 2

Step 3. Try to keep balance on one leg

Once you can do the crunches and shift your weight up your legs, you can move on to more complicated exercises. Single-leg balance helps strengthen your lower body and improve your balance.

  • Start in the same position as when you shift your weight from one leg to the other, keeping your feet slightly apart and evenly distributing your weight.
  • Put your hands on your hips, lift your left leg to the side and bend it back at the knee. Hold this position for 30 seconds and return to the starting position.
  • Repeat on the other side. Do as many reps as you feel able to do and over time increase the number of reps.
Balance Step 3

Step 4. Use a dumbbell

You can add strength training to these exercises to further improve your balance and fitness. Do bicep curls with a dumbbell.

  • The weight of the dumbbell you choose depends on your physical shape. If you are not used to lifting dumbbells, choose 5 kg to start. You can always add more weight later if the exercise becomes too easy.
  • Hold the dumbbell with your left hand, keeping your palm facing up. Keep your feet slightly apart and distribute your weight evenly across your legs. Lift your right leg and bend it back at the knee. Hold this posture for about 30 seconds.
  • Return to the starting position and repeat on the other side. You can increase the number of repetitions and the weight of the dumbbell as your fitness develops.

Part 2 of 2: Change your lifestyle

Prepare for Your First Yoga Class at a Yoga Studio Step 10

Step 1. Register for courses

There are many activities that can help you improve your balance. For example, try doing yoga, Pilates or tai chi.

  • Tai Chi is a form of movement training that emphasizes coordination, strength and balance. Many sports centers offer this activity. Try to find Tai Chi classes near you by flipping through the yellow pages, searching online, or in the classifieds on notice boards. If you can't find any lessons, you can always buy or rent DVDs or find videos on YouTube to learn basic Tai Chi poses.
  • Both yoga and Pilates are forms of exercise that help strengthen core muscles by taking different positions. Yoga also allows you to learn to meditate. In addition to improving your balance, yoga helps reduce your general stress. Like tai chi, you can find yoga classes at sports centers. You can also buy or rent DVDs or follow videos on YouTube.
Raise Your Leg up to Your Head Step 11

Step 2. Practice your balance while doing repetitive things

As you go about your daily activities, train your balance. Try to stay on one foot while brushing your teeth, waiting for the bus, putting on makeup or brushing your hair, or during your other daily activities.

Build Shoulder Muscles Step 6

Step 3. Get stronger

If you can strengthen your buttocks, hamstrings and quads, your balance can be greatly improved. Aerobic activities like running can help. You can also do low-impact weight workouts like lifting dumbbells at home or doing push-ups, crunches, or other types of exercises that don't require a lot of equipment.

Try incorporating an exercise ball as you strengthen your core muscles

Advice

  • Participate in a sport that requires balance, such as martial arts, horseback riding, skateboarding, yoga, ballet, or other types of dance.
  • Learn to juggle. This allows you to improve the coordination of your hands and eyes as well as your balance.
  • Consider hiring a personal trainer to show you exercises that will help you improve your balance. You will likely need exercises tailored to your particular needs.
  • Always talk to your doctor before starting an exercise program.

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