Best Body Balance Exercises To Improve Health and Performance 2019

Body Balance, whenever you talk about movement, we forget to address the first stage. Which is stability. For any movement, a stable base has to be created before the movement can happen. Stability is the ability to maintain optimal alignment of joint. In a static or dynamic movement. Balance is the second point of movement. Which is the ability the maintain the center of gravity.

Best Body balance exercise

body balance bosu lunge

Movement Patterns: Dynamic
Equipment Used: Bosu 
Muscle Groups: Gluteals, Hamstrings, Quadriceps

Instructions:

  • Standing in a split stance with your front foot on a Bosu dome down and rear foot resting on the ball of your foot with your heel lifted.
  • Drawing your belly button inwards bend your knees to lower to the point where your back knee just touches the ground.
  • Straighten your legs to return to the start position and repeat.

body balance Bosu Lateral Ball hop

Movement Patterns: Lateral
Equipment Used: BOSU
Muscle Groups: Hip Abductors, Quadriceps

Instructions:

  • Begin in a lateral lunge stance one foot on the bosu and your weight over the outside leg upper body bent slightly forward with good posture.
  • Explosively shift your weight towards the centre as you hop laterally over the bosu landing with the other foot on top of the bosu and the weight over the foot on the ground.

Body balance bosu pistol squat

Movement Patterns: Squat
Equipment Used: BOSU
Muscle Groups: Gluteals, Hamstrings, Quadriceps

Instructions:

  • Standing on one leg on top of a bosu with the dome down hold the other leg off the ground as you drop into a squat position keeping your torso as upright as possible.
  • The middle of the knee on your supporting leg should stay in alignment with your second toe during the exercise.
  • As you return to standing think of pushing the ground away from you with the support leg.

Body balance: superman off a swiss ball

Movement Patterns: Back/Hip Extension
Equipment Used: Swiss Ball
Muscle Groups: Gluteals, Hamstrings, Inner Unit, Low Back/Erector Spinae, Outer Unit, Shoulders, Upper Back

Instructions:

  • Lie over a swiss ball with your hands and feet touching the ground with good spinal alignment.
  • Draw your belly button inwards simultaneously lift one arm out on a 45° angle from your shoulder and the opposite leg straight up.
  • Lower and change arms and legs.
  • Keep good alignment throughout.

Body Balance: Supine swiss ball Knee flexion

Movement Patterns: Back/Hip Extension
Equipment Used: Swiss Ball
Muscle Groups: Hamstrings

Instructions:

  • Lie faceup with your ankles on the ball and arms out to your side.
  • Draw your belly button inwards lift your hips until they are in line with your ankles knees and shoulders. This is the start position.
  • Without letting your hips drop flex your knees bringing the ball in towards your butt.
  • Straighten your legs and repeat without lowering your hips.

Body Balance: Supine Hip Ext Back on swiss ball

Movement Patterns: Back/Hip Extension, Squat
Equipment Used: Swiss Ball
Muscle Groups: Gluteals, Hamstrings, Quadriceps

Instructions:

  • Sitting on a swiss ball roll back so that your head shoulders and upper backrest on the ball. Holding a pole in your left hand for support.
  • Slowly drop your pelvis back to the floor and repeat.
  • Do not roll backward and forwards on the ball it is ok for the ball to move slightly forward as you drop down however the knees should not move in front of your feet.

Body balance: Swiss ball fly

Movement Patterns: Supine Press
Equipment Used: Dumbbell, Swiss Ball
Muscle Groups: Pec Major, Posterior Chain

Instructions:

  • Lying on a swiss ball so that your head shoulders and upper back are supported by the ball.
  • With your hips up draw your belly button inwards.
  • Holding two dumbbells draw the dumbbells up and across your body in an arching motion.
  • Lower slowly and repeat.

Body balance: single arm dumbbell press

Movement Patterns: Supine Press, Twist
Equipment Used: Dumbbell, Swiss Ball
Muscle Groups: Pec Major, Transverse, Triceps

Instructions:

  • Lying on a swiss ball so that your head shoulders and upper back are supported by the ball holding one dumbbell in front of your shoulder.
  • With your hips up draw your belly button inwards press the dumbbell up to arm’s length above your chest whilst simultaneously twisting your trunk.
  • Lower slowly to the start position and repeat.

Bodybalance Swiss Ball Jackknife

Movement Patterns: 
Equipment Used: Swiss Ball
Muscle Groups: Hip Flexors, Sagital

Instructions:

  • In a push up position with your feet on a swiss ball.
  • Draw your belly button inwards draw your knees towards your chest without letting your hips drop and maintaining good postural alignment. Keep the natural arch in your low back.
  • Slowly return and repeat.

Body balance: swiss ball pike

Movement Patterns: 
Equipment Used: Swiss Ball
Muscle Groups: Hip Flexors, Sagital

Instructions:

  • In a push up position with your feet on a swiss ball.
  • Draw your belly button inwards draw your feet towards you raising your hips in the air until your torso is vertical maintain good postural alignment. Keep the natural arch in your low back.
  • Slowly lower to the start position and repeat.

 

 

Leave a Reply