How to do Balance exercises with these 10 Moves with Instructions

Sure, here are 10 balance exercises along with instructions on how to perform them:

1. Single-Leg Balance

Keep your core engaged and shoulders relaxed while standing on one leg. Hold for 30-60 seconds, then swap legs. Close your eyes or raise your arms for an extra challenge.

2. Heel-to-Toe Walk

Place one foot heel in front of the other's toes with each step to walk straight. Maintain equilibrium with arms extended. Step forward and backwards multiple times.

3. Tandem Stance

Keep one foot in front of the other, heel-to-toe. Keep this tandem posture for 30-60 seconds, then switch feet and repeat.

4. Single-Leg Deadlift

Stand on one leg with a modest knee bend. Lower your body and hinge at your hips while elevating the non-weight-bearing leg behind you. Straighten your back and restart. Rep each leg 8-10 times.

5. Balancing Squat

Place your feet hip-width apart. Squat like a chair and raise one leg behind you. Return to standing with your chest up. Repeat 10-12 times on each leg.

6. Clock Reach

Imagine being in a clock's centre. Lift one leg and stretch forward with the other arm to touch the clock's "hour" (e.g., right leg, left arm to 12 on the clock). Repeat from the start for each "hour" on the clock.

7. Bosu Ball Balance

Standing on a Bosu ball (flat side down for beginners, dome side down for experts) with knees slightly bent. Hold this pose for 30-60 seconds while core-training and stabilising.

8. Single-Leg Balance with Ball Toss

Standing on one leg using a small exercise ball or cushion. While balancing, gently toss the ball with a partner or against a wall. Switch legs again.

9. Balance Board Exercise

Keep feet hip-width apart on a balancing or wobble board. Maintain balance by shifting weight sideways or forwards. Practice tiny movements and build up.

10. Yoga Tree Pose

Stand tall with feet together and arms at sides. Lift one foot and place the sole against the other leg's inner thigh or calf. Join your hands in front of your chest or overhead. Hold for 30-60 seconds and switch sides.

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