Struggling to maintain balance? We've got you covered with these 7 effective balance exercises that you can perform right at home for real results. As a seasoned fitness professional, I recommend using them as a complete workout or selecting a few for a quick session to fit your schedule.
Read also: '4 reasons why you can't keep your balance'
Balance is far more than standing on one leg—it's your body's ability to swiftly activate muscles for stability during dynamic movements. Drawing from years of training athletes and everyday clients, I've seen how balance work elevates overall fitness, enhances quality of life, boosts sports performance, and significantly cuts injury risk. It's a foundational skill everyone should prioritize.
– Stand with feet together. Shift weight to your right foot, lift left foot forward to hip height with knee bent at 90 degrees.
– Raise arms overhead, palms pressed together.
– Hinge at the torso, clap hands under left leg.
– Return to start and repeat 12 times.
– Switch sides and repeat.
– Start on hands and knees.
– Extend left arm forward and right leg back, keeping back flat like a table.
– Use a mirror if needed to maintain stability.
– Hold for 5 seconds, then switch sides.
– Do 5 reps per side.
– Stand feet together. Shift to left leg, lift right knee to hip height, bent 90 degrees.
– Extend arms forward at shoulder height.
– Hinge at hips, engage core, extend right leg back to hip height, and touch right hand to inside of left ankle. Squeeze both glutes.
– Assume a half-kneeling position: right knee down, left foot flat ahead, both knees at 90 degrees, hips aligned.
– Lift right knee slightly off floor, keeping right foot down.
– Chest up, shoulders over hips.
– Hold 5-10 seconds per leg, building to 30. Do 2-3 sets.
– Anchor a resistance band to a stable point ahead.
– Grip handles in right hand, feet hip-width.
– Shift to left leg; hinge at hips, extend right leg back, arms forward.
– Row right elbow back to start. Keep right foot off floor.
– 10-12 reps, then switch.
– High plank: hands wider than shoulders, body straight. Drop to knees to modify.
– Engage core; tap right hand to left shoulder.
– Alternate slowly, 10 reps per side. Widen feet if unstable.
– Feet hip-width, hands by ears, elbows wide.
– Step right foot back into curtsey lunge (back knee 10cm above floor).
– Rise, crunch right elbow to right knee without twisting hips.
– 12 reps, then switch.
