More Core

after posting about balance and how important the core is to balance here are a few more exercise ideas that target the core. remember the core does not refer only to the ab muscles but to the back, glute and upper leg muscles. besides balance a strong core will help to stabilize your spine, hips and help with your posture. these exercises need no additional equipment and work the entire core. if you are not familiar with how to do any of them there are many how to videos on "you tube".

• glute bridge-make sure your glutes are working and not just your quads and hip flexors
• basic plank-on elbows and toes. correct form is important
• plank with drawing one knee at a time up and down. 
• side plank
• side plank with rotation

other great exercises that require some equipment:

• doing the plank on a bosu while bringing one leg at a time up, then down
• medicine ball wood chop-on one foot if you can otherwise start on both feet

not very many of us  want to do these types of exercises but they are so important for improving many aspects of daily life. most of us need more core.

Balancing Act

 here are some movements/exercises to try if you would like to improve your balance. they go from quite simple to slightly more difficult. if you feel you need some support do them near a chair, wall or have someone with you. and don't forget-a strong core is very important for balance and posture control so work on that, too.

1. walk sideways-10-15 times each way. mind your posture, tighten your core
2. heel to toe walk-just like the name says. place one foot directly in front of the other, heel to toe and walk forwards and backwards. head up looking straight ahead
3. step ups-please use something stable to step up on and as you improve you can increase the height. right leg up then bring left leg up-stand tall then right leg down first followed by left leg. 10-15 each side
4. side leg raise-raise one leg off the floor to about 6-12 inches, hold and slowly lower. 10-15 per side and don't bend at the waist. keep that core tight

you can also add more balance work to just about any exercise. one way is to narrow your base of support-bring your feet closer together-making you work harder to stay upright. or do those bicep curls on one leg. want even more of a challenge- close your eyes. by doing some  balance work you will be surprised at how quickly it can improve.

Balance

as we age it is critical that we pay attention to our balance. just like many other body related issues our ability to balance begins decreasing in our 20's. there are many issues affecting our ability to balance but most of us could also use more time spent on balance during our workouts.
    so how good is your balance? here are 2 simple tests to let you know. if possible do them with a friend so one of you can watch the time (a stopwatch is handy but a clock with a second hand will do) and be there as support-if needed.

1. with bare feet and your eyes open stand with one foot directly in front of the other foot. fold your arms across your chest placing your hands on your shoulders. practice this position a few times and then with timing ready close your eyes. keep timing until your eyes open or you move out of position. do twice on each side. if you are unable to do this for 30 seconds you need to work on your balance and posture control.
2. if you can do the above for 60 seconds try this second test that is more challenging. again bare feet. place your hands on your hips and raise up one foot and lightly place it just below the knee on the inside of the straight leg. raise up onto the ball of your foot, eyes open. again practice a few times before timing and take the best time out of several tries on each leg. timing stops when any movement happens. these numbers will give  you a guide to where you stand. for men-excellent 50 or more seconds, average 31-40 and poor 20 or less. for women 30 or more is excellent, average is 16-24 and poor is less than 10.

next week i will give some examples of simple exercises you can do to improve balance.