Many people, when starting their fitness journey, are drawn to the devices in the gym that only isolate one muscle at a time. This is really common, and the truth is that we often don’t know any better. We believe that by going to the gym to improve our health, we should use these devices in our fitness training. But this is not the most effective way to work.
The truth is that the foundation of your fitness routine should be Stability and balance exercises for…
- activation and nucleus strengthening And many stabilizing muscles
- Improve coordination
- Reduce the risk of injury
- Work to eliminate overcompensation that may have developed over time
A lot Effective body weight exercises You can do to build that foundation without even hitting the gym. Hooray to save time and money, right?
In this article, you’ll find basic information on stability and balance training, as well as 12 essential stability exercises for your next workout:
What is stability and balance training?
This kind of training doing exercise in What do we call fitness? industry Allergy rich environment. To put it in layman’s terms: an unstable environment.
This could be an exercise performance…
- While balancing on one leg
- standing on pillow
- BOSU . ball
- Or even a rolled yoga mat
Stability and balance training It requires a lot of basic activation and attention (it’s impossible to be on your phone or have a conversation while doing this kind of training – so you’ll have to save your selfies even after you’re done) You can take a selfie yet). If you want to feel To train stability and balance, you can Try balancing on one leg while brushing your teeth!
Think like a kid
As a child, most of us would run, jump, climb and land on one foot and balance on a balance beam or on a ledge sandbox…Do you get the mental picture here? We were doing balance and stability exercises without even realizing it. As adults, we don’t climb everywhere any more than that (Unfortunately!)balancing and revitalizing our core as it should be.
As a result, many of us weak Basic and distress lower backAnd I have Adopt multiple motion compensations (in favor of one side when walkingstanding , sittingAnd the even during training). Have you adopted any of these bad habits? I’m not sure? Don’t worry – there are ways to fix it With basic stability exercises.
How often should you incorporate this type of training?
aim for One to two workouts In the week. This applies to beginners all the way up to advanced athletes. It is very important that professionals improve stability as well.
12 Best Balance and Stability Exercises
1. Not connected-Leg deadlift
Begin the deadlift with one leg in a standing position. Keep your heart engaged. Now slowly move one leg back keeping it straight. At the same time, move your torso forward until it is parallel to the floor, your arms straight and at shoulder height, perpendicular to the floor. To get up, pull your back leg forward, and raise your torso until you’re back to a standing position. Switch sides and repeat.
2. speed skaters
Train your balance and stability with speed skaters! Start in a standing position with your feet hip-width apart. Now shift your weight to your right leg and move your left leg off the floor. Engage your standing leg as you balance your left leg slightly behind you. Then jump back to the left foot, in the opposite direction. While doing this, swing your arms from side to side like a speed skater.
3. one leg squat (SL squat)
If you want to do a one-legged squat, stand straight on one foot. Bend the other leg by lifting it in front of you, and bending it slightly at the knee. Now slowly bend your standing leg into a squat while keeping your knee stable and your ankle aligned. After you have done all the exercises on one leg, switch sides and repeat the exercise.
4. lunge and evolve
Start in a standing position with your feet together. Keep your heart busy and chest up. Put your right foot forward in a lunge position. The front knee is perpendicular to the floor, keeping it in line with the ankle and behind the toes. Maintain a lunge position, keeping your hips, knees, and legs while twisting your upper body toward the right from your midsection. Return to the starting position and repeat the lunge and twist on the other side.
For more intensity, you can hold a weight.
5. one leg jump squats (squat jumping SL)
Single leg jumping squats made easy! Standing on one foot, bend the other leg slightly, keeping your foot slightly elevated, and raise the knee. Keep your core engaged while pushing your bent leg back behind you, squatting slightly with your standing leg. Moving your leg forward, lift your knee up as you jump off your standing leg, bending your arms slightly and swinging with the movement. Switch sides and repeat.
6. lunge to the front kick
Begin in a standing position with your core engaged. One step back in burst mode. Swing the back leg forward in front of you, pushing the front heel to power the kicking motion. Make sure to engage the gluteus maximus muscle in your standing leg. Switch sides and repeat the lunge for the front kick.
7. Inclined side of crushed plank
For an inclined side plank crush, lie on the floor on one side, stacking your elbow just below your shoulder. Lift your lower hip as high as possible while bending your hips down to stay as straight as possible. Lower your hip back toward the floor, making sure it’s not touching the floor, then lift it up. Repeat the group on the other side.
8. Limb raise exercises
Limb raise exercises can improve your balance and stability. In this exercise, do a pushup while keeping your hips on the floor at all times. At the top of the pushup, raise your opposite leg and arm while engaging your core. Your hips and shoulders should move at the same rate, controlling the movement as you raise your arm to shoulder height and your leg above hip level. Make sure to keep your core engaged throughout the entire exercise.
9. low wooden crunches
Low plank crunches are another great stability exercise. When performing these crunches, it is important to find a steady pace, and not move too fast. Begin in a plank position, just making sure your hips are slightly raised, with your elbows directly under your shoulders. Your core, glutes, and legs are engaged when the opposite knee and elbow are brought together, slightly touching down the middle.
You can modify this exercise with a bodyweight exercise called the quad elbow knee:
10. 4 one-legged burpees
The 4 Piece One-legged Burpee is an advanced bodyweight exercise, so make sure you perform it correctly. Your hands should be directly under your shoulders in a plank position, and your core is broken. Keeping one of your legs off the ground throughout the movement, push your floor foot forward under your midsection, stand up straight, and jump up. Return your body to a plank position by lowering it to the floor on one leg, kicking one of your legs behind you, and landing in a one-leg plank.
11. One leg crab bridge
Have you heard of the one-legged crab bridge? This intermediate exercise can help you improve your balance and stability. Start by sitting on the floor with your hands slightly behind you, feet on the floor with your knees pointing toward the ceiling. Using one leg, raise your hips from the floor to shoulder level, and raise your other leg into the air. With your wrists under your shoulders and your fingers pointing forward, push through the heel of your supporting leg. Squeeze your butt muscles at the top of the bridge position, making sure your ankle is located directly under your knee on the supporting leg. Repeat on the other side.
12. Knee squat to elbow twist
For a knee squat to wrap the elbow, start in a standing position with your feet slightly about shoulder width apart. Lower your hips into a squat position, keeping your elbows raised, and your hands clasped in front of you at shoulder height. When you return to a standing position, twist your midsection while raising one knee to touch your opposite elbow. Follow your hands with your head, looking forward and keeping your back straight. Alternate sides after each squat.
So, have you tried this stability And the Balance exercises? If so, you’ve probably noticed that one side is stronger and more coordinated than the other. This is normal – just keep practicing to build more strength and balance!
all of these body weight Exercises can be found in adidas training app! Download it today and start improving your balance and stabilityAnd the Basic control!