Balance Training for Fitness

Working on Balance Can be Fun and is a Great Way to Get Fit!

Feb 15, 2009 Kylee Hayes

A new trend in the fitness world is towards "functional training." This means training with an emphasis on the movements and range of motion needed for every day tasks.

Balance training is an important component of functional training. Most people don't realize how much body awareness and balance is needed to perform even the most basic tasks. Small tasks like picking up dropped objects from the floor require balance and functional strength. Here are some tips for working on balance and core strength. (Note: Make sure to consult your doctor before beginning any type of physical program).

One Foot Balance: for Lower Body Stability

This exercise is very basic, but works on knee and ankle stability. Start by standing on the floor with feet shoulder-width apart and toes forward. Shift the body's weight onto one leg without moving the hips and keeping the back straight and shoulders relaxed. Place hands on hips and slowly bring the foot not bearing weight up so that it is even with the opposite ankle. From there, once the body balances, bring the knee up so that it is bent at a 90 degree angle and the quadriceps (or top part of the leg) are parallel to the floor. Try holding for 30-45 seconds then switching sides. In the advanced version of the pose, bring the knee up, and then straighten the leg so that the heel is parallel to the floor.

The V-sit: for Core Stability

Starting from a seated position on the floor, take a moment to adjust the shoulders and back. Make sure the shoulders are relaxed and the back is straight. From here, lean back tilting from the hips until the abdominals tighten. There is a balancing point where the abdominals and lower back muscles must work in tandem so that the body can stay upright and not fall back onto the floor. Once this position is reached, concentrate on the legs. Keeping the hands resting lightly on the floor next to the hips, bend the knees and prop the heels on the floor. Work towards bringing the heels off of the floor so the body balances in a "v" position. Hold the position for 30-45 seconds before returning to rest.

Plank Holds: for Upper Body and Core Balance

Plank exercises are a double whammy: they work the core (abs and back) as well as the upper body (shoulders, chest and triceps). A basic plank move is like holding a push-up at the top of the exercise movement. Start on hands and knees with the arms shoulder-width apart. From this position try moving the body up onto the toes and bringing the hips forward so that there is a straight slant from the shoulders to the heels. The shoulders should be in line with the elbows and the wrists and the elbows should not be locked. Hold this position for 30-45 seconds keeping the back flat, shoulders relaxed and abdominals tight. A variation on this pose is done with the elbows bent and should be just slightly harder to maintain. If the full plank is too strenuous, hold a modified plank pose. This variation brings the knees to the floor instead of balancing on the toes in a full push-up position.

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