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Balance Training - Optimum Fitness With Balance Workouts

Training for balance has so many benefits and is not only for the aging populations. Of course falls are a big issue with seniors so balance training at a modified level is essential for their well being but balance training is for all populations and can help you with many daily activities both in the work and play arena.

Golfers, basketball players, soccer players, dancers of all types can benefit from balance training and bring their talent to new levels.

Agility is not the only conditioning that is improved. Weightlifting enthusiasts can improve their strength and muscle gains by adding balance to their exercises. Now the core is activated at a higher intensity and although you may need to back off on the amount of weight somewhat, you don't always have to go heavy for muscle gains.

A few things you can do to add balance work to your regimen are outlined as follows:

• Try sitting on a body ball with both feet up and not touching the ground. Do this for a minute or so which can be the rest time between weight sets.
  
  
• Stand on one foot while performing bicep curls, front or side delt raises. If you are good with balance then take a sitfit, balance board, noodle or bosu half ball and try standing on that with both feet, slowly progressing to one foot as you get more comfortable. This will enable many stabilizers to really burn through on your exercise.
  
  
• If you can attain a knee balance on a body ball easily, try doing this during a shoulder press!
  
  
• Sit on a body ball and lift one foot while doing alternating bicep curls using dumbbells. Don't forget to do the same with the other foot lifted on your next set.
  
  
• Rather than chest press, pullover, tricep extend or fly while on a bench, do it on a ball. You can even use the ball for a bench under your cables and do cable flys, presses, pullovers and more!
  
  
• Use the ball for incline type presses by leaning at a 45 degree angle, this uses your core.
  
  
• The ball makes for a great bench under your feet while doing pushups or tricep bench dips.
  
  
• Weighted crunches and oblique work done on a ball again challenges your body due to the need to stabilize your body even more for the exercise than in traditional machines or benches.
  
  
• The very advanced can learn to stand on a body ball. Some even squat on the body ball!
  
  
• Push your single leg squats with the body ball against a wall securing your back. This does not take anything away from the intense balance work it takes to achieve the full repetitions.
  
  
• Some gyms keep foam noodles and half noodles. Lying on these lengthwise during chest presses are a great way to work the core, or use the half noodle on a bench with flat side down.
  
  
• Squats done on the noodle, bosu, balance boards or sit fits make every little muscle in your legs work at their highest potential.

Always keep safety as first in your plan but try adding some of these balance ideas into your workouts once per week, many are beginner and all are modifiable so there is a choice for all fitness levels.

By Linda Cusmano