You need balance to walk, and it forms our foundation to build strength, flexibility and endurance. Good balance also is the key to good posture and helps us avoid injuries when performing everyday movements and physical activities. These exercises will help you improve your balance with movements that take less than five minutes a day.
— Side leg lift
Beginner: Shift your weight to stabilizing leg, place the opposite foot out to the side and point your toe. Remember to keep your abdominals pulled in tight and breathe.
Intermediate: Same as above but lift your leg to the side.
Advanced: Same as above but raise your leg higher. Your shoulders should be parallel to the ground and your torso will shift slightly to the side to center your body.
— Back leg lift
Beginner: Shift your weight to stabilizing leg and place the opposite foot behind you. Imagine that your feet are on a set of railroad tracks. Simply follow one track back so that your feet remain shoulder or hip distance apart. Lean slightly forward on your front leg.
Intermediate: Same as above but lean forward about 45 degrees and lift the leg behind you.
Advanced: Same as above but lean forward at about a 90-degree angle with back leg lifted.
— Knee lift/book balance
Beginner: Shift your weight to stabilizing leg, place opposite foot just in front of you and lift the heel off the floor. Remember to keep your abdominals pulled in tight and breathe.
Intermediate: Same as above but then lift knee to your hip line or just above, slowly lift arms to your side no higher than shoulder height.
Advanced: Same as above but lift your arms so they are above your head, and bring the palms of your hands together (optional).
