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Is there a terrible balance? Your heart may be blaming. So this week we’re offering a five-minute training to help improve both.
Whether you’re constantly wobbling in a yoga class or unable to do basic quad stretches on one leg, it helps to improve your balance.
“Balance exercise becomes especially important as we get older.
Proprioception (the ability to know where you are in the universe) gets worse as you get older, “says Hawker. “Improving balance is also good for posture. It tells you that you are in a natural static and dynamic position for human form.”
Try adding these moves to the end of your next workout or while waiting for the kettle to boil. They are really very easy.
1. Leg swing
Put your feet together and stand with your hands on your hips. Transfer your weight to your right foot and slowly swing your left foot to the side as high as possible without leaning sideways. Tighten the core to maintain balance, slowly swing your foot back, controlling it to cross just in front of the supporting foot and repeat. Keep your torso upright and facing forward. This is the perfect exercise for the medial and lateral thigh muscles, hamstrings, quadriceps, abdominal muscles, and hip flexors. Do this for 30 seconds, then change your legs and do the same on the other side.
2. Statue of Liberty
Start with your legs as far apart as your hips. Raise your left arm straight up, raise your left foot to 90, then lower your left foot, cross your back, drop your knees to the floor, and lay his arm to the side. Perform this exercise slowly to focus on balance and keep his chest facing forward. This is the perfect exercise for the abdominal muscles, hip flexors, gluteal muscles, hamstrings and quadriceps.Do this for 30 seconds, then change your legs and do the same on the other side.
3. One-leg rotation
Stand with one foot on your hips and the other on your knees or calves. Rotate your knees as sideways as possible without twisting your hips. With your hips and torso facing forward, return your knees forward. Perform this exercise slowly and with control. This is the best exercise for your abdominal muscles, hip flexors and gluteal muscles. Do this for 30 seconds, then change your legs and do the same on the other side.
4. Standing side stretch
Start your feet together, cross one foot in front of the other, bring your feet closer to each other, flatten the floor and face forward. Raise your arms straight up and bend them to the same side as your forefoot. Tighten the core tightly, align your back and avoid tilting back and forth. Look up a little towards your hand. This is the best exercise for the trapezius, deltoid, rhomboid, triceps, oblique, abdominal, and hip flexors.
5. Balance table
Start on the floor with your hands stacked under your shoulders and your knees stacked under your hips. Extend the opposite arm and leg until it is straight from your fingertips to your toes, press and hold for a few seconds, then return to the starting position and extend the other arm and leg. Look at the points on the floor between your hands. Tighten the core and be careful not to extend your legs above your shoulders. This is great for improving abdominal and hip strength, as well as shoulder and hip flexibility. Do this exercise for 30 seconds.
6. Forearm plate
Stack your elbows under your shoulders, stretch your legs back with your toes, and support your weight with your forearms. Keep your head in a neutral position and avoid hanging from your shoulders or rising up. Pull the core firmly and turn your hips down so that your abdominal muscles engage, but do not sag. This puts pressure on the lower back until you have a straight line from your head to your heels. This is the perfect exercise for your abdominal, oblique, back, shoulders, triceps, gluteal, and hamstrings. Hold this position for 30 seconds and remember to breathe.
Move It has accessible features that celebrate all forms of exercise and are good for the body as well as the mind, so it encourages you to add movement to the day. We understand that: Training can be a bit of a slogan, but there are ways you can move more without fear of it. Whether you like hiking, biking, YouTube workouts, or hula hoop routines, exercising should be fun.
This 5-minute core workout will improve your balance
Source link This 5-minute core workout will improve your balance