While standing on one leg can certainly help improve STATIC balance, maintaining control of a moving center of mass over a changing base of support is more relevant to many of life’s activities.
This type of training is known as DYNAMIC balance training is just as, if not more important to enhance skills that are relevant to a number of sports as well as activities of daily living.
What’s even better is that it is also an effective way to help you achieve your fitness goals!
Dynamic balance is defined as the ability to move the body outside of its base of support or the act of maintaining postural control while moving.
Dynamic balance training is an effective way to strengthen and tone the obliques and the muscles of the hips, thighs, glutes and low back. These muscles connect your hips to your pelvis and your pelvis to your spine. Increasing the strength of the core muscles can help improve your balance and coordination, while also improving your appearance.
Adding balance exercises to your workouts can help improve your overall energy expenditure and enhance your ability to perform your favorite activities.
Here are a few dynamic balance exercises to help you improve coordination and strengthen your muscles.
Stationary Lunge / Reverse Lunges
Stationary Lunges
Start with feet hip-width apart. Step back into a lunge position, keeping the back heel off the floor. Bend both knees and lower the extended knee toward the floor while maintaining proper postural alignment. Repeat on the other side.
Reverse Lunges
Start with your feet hip-width apart. Step back into a lunge position. Bend knees and bring the back foot up to meet the front foot. Repeat on the other side.
Lateral/ Side Lunge With Knee Drive
Start with feet hip-width apart.
Step out to the side while keeping the feet parallel to one another.
Shift weight to the side while hinging from the hips.
Return to an upright position while lifting the opposite knee and driving it up to about hip height (or a point that feels comfortable).
Pause to regain balance.
Return to the starting position and repeat for desired number of repetitions; repeat on the other side.
Single-leg Romanian Deadlift
Start with feet hip-width apart and balance on one foot.
The knee of the supporting leg should be slightly bent.
Maintain a straight back and hinge from the hips while reaching forward with the opposite arm. Return to standing position and repeat on the other side. Option: Hold a dumbbell in the hand that reaches out.
Multidirectional Reach
Start with feet hip-width apart and balance on one foot.
Hinge from the hips and reach the hands outside the supporting leg, front, and inside the supporting leg (this counts as one repetition).
Repeat on the other side.
To increase the challenge of the above you can add equipment such as:
Dumbells or Kettlebells (also adjustable grip to convert a dumbell into a kettlebell)
Click on each piece of equipment to find samples on Amazon that you can get at great prices and if you have Prime you can get next day or two day delivery right to your home!
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