Balance Training: Benefits and Exercises

Balance training is a great way to improve your balance and get in shape. But how do you know if you’re doing it right? There are many exercises that can help with balance training, but not all of them are good for everyone. If you want to learn more about what benefits there are from balance exercises, as well as some exercise ideas to try, then read on!

Balance Training For Athletes

Balance Training For Athletes

Balance training gives athletes more power and force due to their ability to learn to use their center of gravity more efficiently. Some balance exercises use a medicine ball to help train them, with some people using weights as well.

Medicine Ball Throw: This exercise is good for athletes of all levels and can be used in many different ways. One example would be doing an explosive push-up on the balls of your feet, throwing the ball straight out from you, catching it then returning back into starting position.

Balance Training For Seniors

When children fall, they get right back up. But when an older adult falls, the consequences can be critical and even deadly. Balance training can improve stability in seniors to help prevent falls and injuries.

Tensile Bar: This is an equipment, like a balance beam but with ropes attached to each end that stretches and changes the way your body reacts to weight. It’s great for improving stability in all stages of life because it provides extra sensory input from balance on what you are doing with your feet so it can help improve how we stand more precisely when learning new skills or trying something out.

The exercises listed below will stimulate helpful responses in different areas of the brain which will then give you better coordination, reaction time, memory function, etc. These exercises not only refine motor skills needed for daily living but also boost cognitive abilities as well!

Benefits of Balance Training

Balance training is for everyone. Here a few benefits of balance exercises:

– Improve your balance.

– Increase cardiovascular fitness and endurance.

– Reduce risk of falls in seniors.

– Keeps the mind sharp, preventing cognitive decline in adults 65+.

– Prevent injury from sudden movements or a slip on an icy surface. Balance exercises will help maintain proprioception so that you are more aware of how to react when things happen unexpectedly around you!

Exercises For Balance

Tree Pose

Tree pose is a great balance exercise.  It strengthens your ankles, improves your balance, and engages your core. Here’s how you do it:

– Stand on one leg and balance on your toes.

– Raise the other foot off of the ground by bending that knee, balancing as though you’re standing on a small tree branch or log.

– Hold for 30 seconds before switching legs to complete a set!

Single-Leg Deadlift

With or without dumbbells, this move works your hamstrings and glutes, but it also challenges your balance and activates your core. Here’s how you do it:

– Start with your feet together. Bend one leg at a 90-degree angle and stand on the other foot, balancing as though you’re doing a tree pose (see above). Do not bend that standing knee—it’s straight up in the air!

– Reach down to grab dumbbells or weights if desired. Holding onto those weights will challenge balance even more because they force you to keep your arms fully extended away from gravity which requires greater stability of muscular control.

Dead Bug

The Dead Bug is one of the best core exercises. It challenges the transverse abdominis (your core muscles), and improves stability. Here’s how you do it:

– Lie down on your back, then lift both legs and arms off the ground at about 90 degrees.

– Bring one arm up to touch the opposite foot while you hold onto that lower leg with your other hand (your weight should be mostly in this bottom arm). At the same time, bring one leg up to touch the opposite elbow while you balance yourself by holding onto it with your top arm. Do not let either of those limbs reach towards gravity! If done correctly, your body will look like a dead bug when viewed from above.

Reverse Lunges

Reverse Lunges are a great balance exercise because you are focusing on one leg at a time. Performing the move on a bench or a folded mat will make it even more challenging. Here’s how you do it:

– Stand up straight, your feet about shoulder-width apart.

– Take a big step back with one foot so that you’re in the lunge position on just one leg.

– The non-working leg is now bent at 90-degree angle and should be behind you or resting off to the side of you (in line with your body). Remember to keep both knees in line!

– Push into your front heel to come out of the lunge and put all weight onto two legs again for balance purposes. Alternate which knee bends each time. Repeat as desired, but do not exceed 12 reps per set due to lower intensity level compared to regular lunges/squats.

Simple Balance Training Exercises

If you do not feel comfortable performing the exercises mentioned above, you can always try easier ones. There are exercises as simple as standing on one leg for a few seconds. Some of those easy balance exercises include:

  • Standing with your weight on one leg and lifting the other leg to the side or behind you while holding on to a wall
  • Placing your heel right in front of your toe, as if you are walking a tightrope
  • Standing up and sitting down from a bench (no hands)
  • Performing tai chi or yoga
  • Exercising with equipment, like a Bosu, challenges your balance


We all need good balance to achieve many things in life, including walking, getting out of bed, and running. Powerful muscles and keeping yourself steady make all the difference in many of the things you do every day.

Balance training involves performing exercises that stimulate the muscles that help keep you standing straight, including your legs as well as your core. These kinds of activities not only improve stability but also help prevent injuries from falls.

If you’re new to the fitness world, balance training is a great place to start. Concentrating on your core and balance improves overall strength and prepares your body for more challenging exercise. 

If you’re an advanced fitness enthusiast, you’ll likely notice you still need to start with somewhat manageable moves if your balance lacks. Then push yourself to perform more complicated activities that both challenge your muscular strength and your aerobic vigor.

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