We all need a good posture and stability in our body. Balance exercises help in improving your ability to control and stabilize your body’s position. These exercises are especially important for older adults. As you grow old, your ability to know where you are in space, called proprioception, gets worse that contributes to a decline in balance.

Also, balance exercises can benefit people of any age that include people who have gained or lost a lot of weight or those women who are pregnant or can help as a post-pregnancy work out well, which can throw off your center of gravity. Balance in our body reduces the chances of risks and injury.

1) One-Legged BalanceOne-Legged Balance

  • Stand straight, and look straight in front.
  • Raise your hands straight and join them parallel to your head.
  • Slowly lift your one leg and fold it in such a manner that it touches your knees.
  • Take deep breathes. Change your leg and follow the same.
  • Duration of the exercise: 15-20 Minutes

2) Swinging legsSwinging legs

  • Stand on your right leg and raise the left leg off the floor.
  • With arms at your sides, swing your left leg forward and backward.
  • Touching the floor for balance while keeping your torso erect.
  • Repeat the moves, and don’t allow your foot to touch the ground.
  • Switch legs and repeat.

3) Single-Leg Dead LiftSingle-Leg Dead Lift

  • The balance on your left foot helps in engaging the abs and bend forward at the hips after reaching toward the ground with your right hand.
  • Hold on to a 5- to 10-pound weight and raise your right leg behind you for counterbalance.
  • Return to the starting position tightening your buttocks.
  • Keep your knee relaxed and your back flat throughout the movement.
  • Switch legs and repeat.

4) A clock on an Unstable SurfaceSurface

  • Stand near a wall or other support, for safety.
  • Start in the middle of the board on two feet.
  • When you feel comfortable, slowly give the one-legged clocks a try.
  • It’s harder than it looks.
  • Repeat

5) One-Legged SquatOne-Legged Squat

  • Stand with your feet hip-width apart.
  • Point your left foot out front
  • Touch the floor for balance, and push your hips back and down into this challenging one-legged squat position.
  • Your right knee should be bent, eyes forward, chest upright, and your arms out front.
  • Slowly push up to return to the starting position.
  • Be sure the knee doesn’t push in front of the toes.

The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


Paayel is a correspondent at Sportz Business Magazine and pursuing Journalism from Lady Shri Ram college. She is an aspiring and passionate journalist, who is on her way to gain more knowledge and wisdom.

Write A Comment

15 + nineteen =


By navigating our site, you agree to allow us to use cookies, in accordance with our Privacy Policy.