Strike a balance
Balance is that elusive buzzword that evades most of us in our personal, spiritual, professional and physical lives. In our exercise routines, it’s not only important to find a balance between strength and cardio programs; actual balance training is an important factor that is often neglected.
Follow these tips from the experts at Sharp Physiques to achieve a strong core with proper balance training.
Try starting small, with everyday balance exercises. Stand on one foot for ten seconds without tipping over and then try the other foot. You can even practice these balance tactics while washing the dishes or brushing your teeth!
While at the gym, there is a variety of equipment that will help increase balance, including Bosu balls, stability balls and even some of the strength machines.
With a Bosu ball, you can incorporate weights into the balance program. While standing on the dome, try performing hammer curls to work your biceps or do a set of body weight squats. Try making a bench out of the Bosu ball, grab a barbell and do chest presses. You’ll feel your core stabilizers kick in as you execute these exercises.
The stability ball is also a great way to challenge your core and balance. Sit on top of the ball to do your crunches. Better yet, sit on the ball at your desk for short periods of time throughout the day to improve balance and posture.
In addition, yoga and Pilates classes offer a variety of choices in balance training. Yoga provides balance between the left/right, front/back and mind/body aspects of balance. Try a basic yoga pose like Bird Dog – get on all fours with hands directly under shoulders and knees directly under hips. Extend your left arm straight out, and right leg straight back. Your fingers and toes should be extended and the arm and leg should be parallel to the ground. Breathe deeply and elongate the body. Repeat the exercise with the opposite arm and leg to maintain a balanced stretch.
Pilates also offers effective balance and stability benefits with less impact on the joints. The Spine Twist will help improve flexibility and balance in your core. As you stretch your upper back and the muscles surrounding your ribcage, you will also strengthen the muscles at your waist allowing you to stand taller and achieve greater balance. Stand with your feet hip-width apart and arms extended out from your shoulders with slightly bent elbows. Keeping your hips facing forward, exhale and twist at the waist, then inhale to twist back to start position.
Incorporating some or all of these practices will lead to a more balanced approach your physical health. Come see the exercise experts at Sharp Physiques to get more of these helpful exercises.
