Before improving balance, you first need to ensure you’re using all the correct muscles. This beginner’s workout starts with postures to warm up your core and activate the muscles used to balance, then advances to the best balance postures. It takes practice and patience, but doing this routine regularly will improve this skill with time.
GOOD FOR
• Anyone who needs greater balance and body awareness
• People of all fitness levels to strengthen the hips, legs, core, and ankles
• Anyone interested in injury prevention, regardless of physical activity
• Those who want to develop lower-body strength and endurance with minimal strain on the joints
GUIDELINES
• Hold the postures for the time given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Balance is all about controlling your breathing and intently focusing on what you’re doing with your body. Stare at a non-moving point to help you achieve balance in the postures. If you lose your balance, slowly get back into it with control.
| START | |
| PLANK Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| SIDE PLANK Hold on each side: BEGINNER 20 secs/side ADVANCED 45 secs/side |
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| BRIDGE Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| RUNNER’S LUNGE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| STANDING BACK BEND Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| STANDING SIDE BEND Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| CHAIR Hold: BEGINNER 30 secs ADVANCED 45 secs |
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| RUNNER’S LUNGE TWIST Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| DOWNWARD-FACING DOG (OPTIONAL) Hold: BEGINNER 30 secs ADVANCED 60 secs |
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| HIGH LUNGE Hold on each side: BEGINNER 30 secs/side ADVANCED 60 secs/side |
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| TREE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| AEROPLANE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| EAGLE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| STANDING BOW Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| STANDING FINGER-TO-TOE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
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| FINISH | |
