One Leg Away From Better Balance

by Laura Inverarity, D.O.

for About.com

Updated April 06, 2005

Often as we age, our balance skills deteriorate. For this reason it is important to do exercises to improve and maintain balance throughout our lives. Balance exercises can be performed daily and in your own home. You can start out with simple balance activities and increase the difficulty as your balance improves.

Improving your balance takes practice. One simple exercise can be done and modified as your skill level improves. Read on to learn how to improve your balance starting today.

Beginner:

Stand up straight behind a tall chair or at a counter top.
Lightly grasp the chair or counter top with your finger tips.
Raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Intermediate:

Stand up straight behind a tall chair or at a counter top for safety only.
Without holding on to the chair or countertop raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Advanced:

Stand up straight behind a tall chair or at a counter top for safety only.
Close both eyes.
Without holding on to the chair or countertop raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Sexy Back (Intermediate)

Sculpt a Sexy Back

Intermediate Exercises

1. Stability-Ball Leg Raise

(targets lower back)

• Lie with your hips on top of a stability ball with legs extended behind you, hands shoulder-width apart on floor.
• Lift both legs toward the ceiling as far as you comfortably can without overarching spine. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.

2. Stork-Stance Flye

(targets upper back)

• Stand with your feet shoulder-width apart, holding a 5-pound dumbbell in each hand, palms facing in.
• Bending from the hips, lean forward, keeping your lower back flat, then raise right leg off floor with left leg slightly bent. Extend arms out to the sides to about shoulder height, elbows straight.
• Lower arms to center. Do 8 to 10 reps.
• Switch legs and repeat.

3. Rolling Ball Pull

(targets upper back)

• Kneel on the floor with hands and forearms resting on a stability ball about shoulder-width apart.
• Roll ball away from you and extend arms forward, dropping chest and pelvis toward floor. When you're fully extended, hold for 3 counts.
• Roll ball back to starting position, contracting shoulders.
• Repeat for 8 to 10 reps.

http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/?page=2

Intermediate: One-Legged Hop

Chris Fanning

Intermediate: One-Legged Hop

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs engaged.
• Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
• Hop forward off left foot, landing on right foot with slight bend in knee, left knee bent 90 degrees.
• Hold here, balancing, for 2 counts. Do 10 reps.
• Switch sides; repeat.

Intermediate: Single-Leg Opposite-Arm Reach

Chris Fanning

Intermediate: Single-Leg Opposite-Arm Reach

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
• Lift left knee up to 90 degrees in front of you. Lean forward slightly as you reach right arm in front of you and push left foot behind you.
• Hold for 1 count. Pull both back in. Do 12 reps.
• Switch sides; repeat.

Chris Fanning

Intermediate: Single-Leg Squat Touchdown

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, abs engaged.
• Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
• Use power through glutes and core to jump forward, landing with bent knees.
• Stand up. Do 10 reps.