TOP 10 simple exercises to improve your body balance

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Your core muscles deteriorate with age. Invest in these exercises today, to build your core muscles and improve your balance.


IMAGE: Regular exercise will help improve your stamina, and build your core muscles.

Photograph: Kind courtesy Jacqueline Fernandez/Instagram

We often joke about clumsy people without realising that, in reality, clumsiness can be a more serious condition than it looks. This condition can get worse with age as the strides become shorter, our pace slows down and vision becomes fuzzier. Clumsiness and walking into furniture is a result of losing balance.

If you don't pay attention or work on your ability to balance, it will deteriorate.

Staying active is the easiest way to maintain balance.

Here are a few exercises you can practice daily to help strengthen your core muscles and maintain balance.

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1. Squats





IMAGE: Squats help you improve strength of your core muscles.
Photograph: Hitesh Harisinghani/Rediff.com

In order to build balance, you must first build your core and leg muscles. Squats are an easy way to do this.

Ideally, you should do three sets of 10 squats each with a one-minute interval between sets. A simple squat involves standing with your feet at shoulder width, bend your knees and slowly lower yourself into a sitting position until your thighs are parallel to the floor. Hold for a few seconds and pull yourself up again.

2. Stand on one leg

IMAGE: Balancing on one leg helps train your leg muscles for better balance.
Photograph: Hitesh Harisinghani/Rediff.com

Standing on one leg helps build individual leg muscles. This form of balance building exercise can be performed anywhere and at any time.
Aim to hold your balance on one leg for at least 30 seconds. To increase difficulty levels, you could try standing on an uneven surface and closing your eyes.

3. Stork Swim

IMAGE: The stork swim pose is crucial to your hip and spine.
Kind courtesy Quick Health/YouTube
Once you can do the above, attempt bending the folded leg and bring it up your hip level.

Both your hands should be outstretched in front of you. Then bend forward till your torso is parallel to the ground and extend the leg behind you.
Hold this position for 10 seconds before going back to the start position. Alternate legs and attempt 25 reps of each leg.

4. Russian Twist

IMAGE:The Russian twist can be performed with variations depending on your comfort.
Illustration: Uttam Ghosh/Rediff.com

Sit on the floor with knees bent towards each other and the right foot crossed over the left ankle. Hold your knees and lift your feet off the floor as you lean backwards.
While keeping your legs and spine in the same position lower one elbow at a time towards the floor. This will build your core muscles. Repeat the exercise 25 times on each side.

5. Leg Swing

Stand on one leg and raise the other a few inches off the ground. Keep both arms at your sides and swing the leg back and forth while touching the floor for balance in between. Follow this by swinging the leg outwards on your side and extending the opposite arm sideways as well. Repeat with the other leg.

[Julianezra]

Are you looking for a workout that will give you a sense of accomplishment? Or do you need to improve your balance and coordination? Then this is the perfect exercise for you! These 10 simple exercises will improve your body balance and coordination. 1. Walk on a balance beam This is one of the most basic balance exercises. Find a balance beam or a railing, and walk on it. Make sure you have something to hold on to if you need it. 2. Stretch Stretching is a good way to improve your body balance. Start by getting into a position that feels good to you, then try to hold it for 30 seconds. 3. Lying down Lie down on your back and bring your knees up to your chest. Hold this position for 30 seconds, then lower your knees and bring them to the side. 4. Stand on one foot Stand on one foot and try to balance for as long as you can. 5. Practice yoga Yoga is a great way to improve your body balance. If you're not familiar with the poses, look up a video or a book that will teach you how to do them correctly. 6. Treadmill or exercise bike If you don't have any equipment, use the treadmill or exercise bike at the gym. If you don't have access to either of these, try walking up and down stairs or hills. 7. Practice balancing on one leg This is a good exercise to do while watching TV or listening to music. Balance on one leg for as long as you can, then switch legs. Repeat this process until you feel comfortable with it. 8. Balance while sitting on the floor Start by sitting on the floor with your legs out in front of you. Slowly lean back and use your arms to hold yourself up until you feel comfortable with it. Once you feel stable, slowly bring your legs in front of you and sit up straight again. 9. Standing on one leg while balancing on a wobble board Start by standing on one leg and using your arms for balance if needed. Slowly lift the other leg off the ground and place it on the wobble board. Use your arms for balance if needed. Hold this position for 30 seconds, then switch legs. Repeat this process until you feel comfortable with it. 10. Sit on the floor with your legs out in front of you and lean back onto your hands