Balance Training - Optimum Fitness With
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
A few things you can do to add balance work to your regimen are outlined
- 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
- 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
- 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!
the ball for incline type presses by leaning at a 45 degree angle, this uses your
- 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
- 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
- Squats done on the noodle, bosu, balance boards or
sit fits make every little muscle in your legs work at their highest potential.
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.