For a happier, healthier you join My Health & Wellbeing for unlimited free access.

Get Started

January Download our guides now!


Are you a wellness warrior?

Vote today

Listen to our podcast today


5 Moves To Improve Your Balance

3 MIN READ • 8th January 2018

Unsteady on your feet? We’ve got you…

Daryl shares his top five exercises that can you can use to improve your balance and stability. These can all be done at home as a circuit, added to your current programme or even just used as a good warm up as you look to become more advanced

  • 5 Moves To Improve Your BalanceThe bird dog
    This is a great exercise for core and low back stability
    1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips
    2. Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your bum
    3. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep
    4. Do five to 10 reps

  • 5 Moves To Improve Your BalanceSingle leg glute bridge
    This is a good single leg exercise focusing on glute strength
    1. Lie on your back with one leg raised in the air
    2. Thrust forward and raise your hips off the ground as high as you can
    3. Slowly lower yourself to the floor
    4. Perform 10 to 20 reps

  • 5 Moves To Improve Your BalanceThera band lateral walks
    A good exercise and drill for lateral hip strength and stability
    1. Place a resistance band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart
    2. To begin, take short steps forward alternating your left and right foot
    3. After several steps, do just the opposite and walk backward to where you started, before repeating five to 10 times

  • 5 Moves To Improve Your BalanceSplit squats
    A great overall lower body single leg strength exercise
    1. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise
    2. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position
    3. Perform 10 on each side

  • 5 Moves To Improve Your BalanceSide plank
    This is good for lateral stability and core stiffness
    1. Lie on your left side with your knees straight. Prop your body up on your left elbow and forearm. Raise your right hand until it’s perpendicular with your torso. Your body should form a T shape
    2. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply
    3. Hold this position for as long as you can and do five to 10 reps

Show your inbox some love

Get a weekly digest of Health & Wellbeing emailed direct to you.

Next up

Access everything, free!

Unlock the website for exclusive member-only content – all free, all the time. What are you waiting for? Join My Health & Wellbeing today!

Join the club today
Already a member? Log in to not see this again
Join My H&W