THE NEW YORK TIMES – While balance impacts both our longevity and our quality of life, it’s an often-neglected skill.
Having a good sense of balance doesn’t have to mean handstands and acrobatics.
In fact, you can start at home without any equipment.
Overview
Time: Less than 10 minutes
Intensity: Beginner
Rounds: Perform one round of all the exercises.
If you are concerned about falling, hold a chair for balance or have one nearby in case you need it.
Single-Leg Stance
Targets: Quads, hamstrings, glutes, calves, core
Repetitions: Five per leg, five seconds each
Stand behind a chair, holding on with both hands. Lift one leg off the ground, bending the lifted knee toward your chest, and stand on one leg for five seconds.
Body-Weight Squats
Targets: Hamstrings, quads, glutes, core
Repetitions: 10
Stand with feet hip distance apart, toes forward. Bend your knees and lower yourself until your thighs are parallel to the floor, keeping your weight in your heels. Extend your arms in front of you if you need help with balance, or squat lower for more of a challenge.
Bird Dog
Targets: Core, shoulders, hips, back
Time: Five to 10 seconds per side, repeated three times
Start on your hands and knees, back flat. Lift one leg straight behind you and extend the opposite arm straight in front, so you are balancing on one knee and one hand.
Lateral Leg Lift
Targets: Outer thighs, glutes
Repetitions: Five per side
Stand behind a chair, holding on with both hands. Lift one leg to the side, trying to keep your body as still as possible. Increase the intensity by holding the leg up for five to 10 seconds or letting go of the chair.
Tandem Stance
Targets: Chest, back, glutes, lower body, core
Repetitions: 30 seconds per side, repeated three times
Stand up straight and put one foot directly in front of the other, with your heel touching your toe. Keep equal weight on both feet …
