This week seems like a good time to take a second look at the Striving for Balance workout. I sometimes feel like I rush through my life on a tightrope with plates on my head and balls in the air. Excuse my mixed metaphor, but if you think about it (or picture it), it becomes quite clear.
Is balance overrated? Not if you're balancing strength within your body. This whole body workout will strengthen your core and improve proprioception. Click To Tweet
It’s really nothing in particular, just a general busy-ness that keeps me running in circles (or so it feels). While we’re in the off-season at work (and may even have to close on Tuesday if our county’s COVID numbers have gone up), it will be just a few short weeks until the snowbirds land and triple (or even quadruple) the workload.
While some may say balance is overrated, I feel that if I could just balance my priorities a little better I wouldn’t be in danger of falling off that tightrope or dropping those dishes.
But then again, I’m happy. My husband is happy. And my dogs are definitely happy. So I guess I’m doing something right. Maybe this balance thing is overrated. Oh, I just said that, didn’t I?
While balance in your life may be important (or not), balance in your body is vital. An imbalance between muscles can lead to decreased performance and injury. A general lack of balance can cause falls, which can also lead to injury.
The Striving for Balance Workout
The Striving for Balance workout addresses both your physical balance and your muscular balance. Several exercises are done standing on one foot while moving through a range of motion. Others are done unilaterally, one side at a time, which helps to equalize and balance strength. It is a total body workout and strengthens all of your major muscle groups, thus creating balance.
One Arm Chest Press
Roll into a bridge position on a stability ball, with your head resting on the ball, your core engaged, and your hips lifted (like a bridge). Keep your core stable as you perform the movement. Hold one dumbbell in your hand and press up above your chest. Return to your starting position.Do all the repetitions on one side then repeat on the other.
One-Legged Deadlift/Bent Over Row
Stabilize your core and keep your spine neutral. With your weight on your right leg, hold a dumbbell or kettlebell in your right hand. Bend at the hips, extending your straight left leg behind you. Hold that position while you row. Lower the weight, then lower your leg. Do all the repetitions on one side then repeat on the other.
Reverse Lunge with Balance
This is a reverse lunge, so you are stepping back into the lunge, bending both knees and dropping the back knee toward the floor. Then bringing the back leg forward and raise your knee. Do all the repetitions on one side, then repeat on the other.
Plank on Medicine Ball
Place both hands on a medicine ball and move into a high plank position. Hold for as long as you can.
One-Legged Bicep Curls
You can hold your knee up or just lift your foot a few inches above the ground. Stand tall and pull your shoulder blades together. Perform your bicep curls. Remember to change legs on each set.
One Arm Lying Triceps Extension
Start in a bridge position on a stability ball. Hold one dumbbell or kettlebell over your head. Bend the elbow without moving your upper arm. Keep your core stable as you do the exercise. Do all the repetitions on one side then repeat on the other.
Medicine Ball Swing
Stand with your feet a little wider than hip-width apart. Hold a medicine ball in your hands. Keep your spine long and your chest up as you sit into your squat, lowering the ball between your legs. Swing the ball up as you straighten your legs. Maintain control for all the repetitions.
Side Plank
The side plank can be done with straight arms or on your forearms. Be sure to do both sides! (If you want the entire Plank Variations video, click here)
For more balance in your workout, check out my Unilateral Workout!
Do you work on balance in your fitness program? What’s your favorite balance move?
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Balance exercises are always much harder than they appear. I love to do the 1 legged workouts and I always feel them the next day. Lots of hidden core work in there as well.
Balance has always been a struggle for me, both fitness-wise and not! Working on my core has helped a ton. I do need to do more, tho!