Targeting the gluteals and abdominals in a training session is a
popular goal for many fitness seekers, but what about training for
balance? Do you regularly seek out strategies for improving balance in
your exercise routines? Considering that balance training has been shown
to reduce the risk of falls (especially in older adults) and improve
dynamic balance in both athletes and non-athletes, incorporating this
type of training could be a wise choice. In addition, many of the
exercises used to train balance call upon the muscles of the hips and
trunk to provide stability. This means you get the added benefit of
strengthening the glutes and abs while you’re working to become more
balance savvy. Plus, the various single-leg exercises that target the
glutes in balance-training programs are beneficial for knee health
because they promote proper alignment between the hip, knee and ankle.
To experience these benefits, add one set of the following exercises
at the beginning of your workouts, twice a week for at least six weeks
(in other words, perform these balance exercises 12 times over the
course of six weeks). To check your progress, take the single-leg
balance test* (for both legs) during the first week. Retake the test
again after the sixth week of training to see if there is a difference
in your score.
*Single-leg Balance Test:
Grab a stopwatch and stand with your feet directly underneath the hips.
Cross your arms over the chest.
Lift one leg off the floor, making sure your legs do not touch each other.
Start the timer the instant your foot leaves the floor. Stop the
timer when your foot touches back down, or if your body starts flailing
to regain balance. The test should be performed with minimal bodily
movement.
Record your score for each leg. The longer the time spent standing on one leg, the better your balance.
There are no norms for comparison, only your own score. The goal is
to increase the time you are able to stand on one leg from pretest to
post-test.
Note: It is up to you whether or not you wear shoes during
this test. It makes sense that if you train in shoes, you should also
test your balance wearing shoes. Clearly, this is not a scientific
assessment, but making the pre- and post-tests factors the same, and the
training variables the same as during testing (e.g., wearing shoes
versus going barefoot), will give you a more realistic result.
1. Split Lunge
Adopt a split-stance position with one leg in front of the other and
your feet hip-width apart (i.e., your feet should not be directly in
line with each other). Your front foot should be far enough forward so
that the front shin remains vertical upon descent. Keep your front foot
flat on the floor, while balancing on the ball of the back foot. Lower
and raise your body by bending
both knees and keeping your back
heel off the floor. Go as low as you comfortably can without
compromising balance. Perform 10 repetitions on each side.
For more challenge, try adding a small jump on the way up. Be very
careful that the front knee stays in line with the toes and does not
cave inward.
For less challenge, try holding the position (without raising or lowering) for 30 seconds on each side.
2. Side Shift Into Single-leg Balance
To start, stand with your feet together. Take a long step out to the
side, as if you are performing a side lunge. Quickly push off the floor
and return the leg, but instead of placing the foot beside the other
one, raise your knee up toward the chest and hold for a count of 2.
Essentially, you’re performing a quick side lunge directly into a
single-leg balance without letting the foot touch the floor upon the
return. Perform 10 repetitions on each side.
For more challenge, hold a dumbbell in the same-side hand as the lunge leg.
For less challenge, return the lunge foot to the starting position beside the other foot, instead of lifting the knee.
3. Standing Cross-body Rotation
To start, stand in a wide squat. Pull one knee up toward the opposite
shoulder, while driving the opposite elbow to the outside of the knee,
essentially creating an across-the-body rotation with opposing limbs in a
single-leg stance. Keep your torso as vertical as possible as you
rotate through the trunk. Perform 10 repetitions on each side.
For more challenge, hold a dumbbell or small medicine ball with both
hands. Lift the weight up on a diagonal and then drive the weight to the
outside of the knee that is lifted.
For less challenge, bring the foot in to tap the floor beside the other foot, instead of lifting the knee.
4. Elbow Plank Leg Raise
Adopt a plank position on your elbows and toes. Be sure to engage the
abdominals to prevent the hips from rocking side to side. Squeeze the
same-side glutes to lift up one leg at a time. As you lift the leg, the
movement should be controlled by the glutes. Keeping the knee very
straight while you lift will help prevent the hamstrings from
contributing more than they should. Perform 20 repetitions (10 on each
side).
For more challenge, place your elbows on a BOSU trainer or other unstable surface.
For less challenge, tap one knee to the floor at a time, instead of lifting the leg.
Putting It All Together
As noted earlier, perform your balance work early in your exercise
session. This will help you avoid the risk of neuromuscular fatigue,
which could occur if you wait until the end of your workout.
Interestingly, available research shows that a multicomponent exercise
program that consists of strength, endurance and balance training
appears to be the best strategy for improving balance (Cadore et al.,
2013; Zech et al., 2010). Hence, for the most benefit, balance exercises
should be included as part of a comprehensive training program.
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