Balance exercises not only improve motor coordination, but also strengthen the deep muscles. These muscles are responsible for maintaining proper posture and preventing injury. The better the muscle balance, the lower the risk of injury and overload. Discover 6 exercises that will increase your sense of balance.

Balance exercisesshould be included in the training plan of every athlete. No matter what discipline you practice - running, team games, skiing, aerobics - proper body stabilization increases the efficiency of your movements and prevents injuries.

Balance exercises can also be successfully performed by less athletic people who would like to take care of the correct posture and prevent back pain. Balance training can help them develop proper motor habits, such as when carrying heavy objects or doing housework.

1. Balance exercises: standing on one leg

Stand up straight, look straight ahead. Bend one leg and raise your knee to hip level. You can fold your arms to the sides. Hold this position for 10 seconds, then close your eyes and keep your balance for 5 seconds. Do 3 repetitions, then change the leg.

Read also: Core stability - 7 exercises for general stability

2. Balance exercises: toe squat

Put your feet together. Straighten your back, pull your stomach in, tense your buttocks and lower your tailbone slightly - as if you want to extend your spine. Extend your arms to your sides, stand on your tiptoes as high as you can, and then squat deeply. Try to do this without wavering. Then come back to standing position. Do 5 repetitions.

Advice for beginners: If you find it difficult to keep your balance, do an exercise against a wall with your hand lightly resting on it.

Read also: TOGU (sensory disc or sensor cushion) - exercises and effects

3. Balance exercises: closed and open passé

Ballet exercise. Take the starting position as in the previous exercise - back straight, spine stretched, stomach and buttocks tense. Stand on your toes, spread your hands to the sides. Bend your leg at the knee and lift it up to the hip level (the foot is to be at the knee of the other leg, and the thigh is at a right angle with the torso) - this is the so-calledpassé closed. Then go to the open passé: very slowly move the knee of the bent leg to the side - until there is a right angle between the thighs. Return to the closed passé and lower your leg. Do 3 repetitions on each side. Beginners can do this exercise against the wall.

4. Balance exercises: swallow

Stand with your legs together. Lean your torso forward and extend one leg back at the same time. For a better balance, place your arms to the sides. The torso and the leg should be parallel to the ground. Hold for about 6 seconds and change the leg. Repeat the exercise 3 times on each side.

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This will be useful to you

A great way to improve your balance and strengthen your deep muscles is barefoot training. Bosu resembles a ball cut in half - one hemisphere is made of elastic rubber, the other is flat. Just standing barefoot is a good coordination exercise as it forces your back, abdominal, and leg muscles to keep your muscles in balance.

5. Balance exercises: exercise with a gym ball

Put a gym ball in front of you and kneel on it, additionally leaning on your outstretched arms. Sit on your heels and try to stay in this position as long as possible. Balance your body not to lose balance. Your goal is to stay on the ball for 15 seconds without falling.

Check also: 8 exercises with a gymnastic ball

6. Balance exercises: lunges on one leg

This exercise, in addition to improving your balance, is a great thigh and buttock training. Stand up straight with your legs together, arms out to the sides. Raise your right leg to your side (the foot should be approx. 30 cm above the ground). With the same foot, take a step forward, putting your foot diagonally to the left. Bend your knees, get up, and return to the position with your leg raised to the side. Then take a step back, also diagonally. Bend both legs, come back to the starting position. Do 6 repetitions on each side.

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ABC of exercises