What are some examples of balance training exercises?

There are many exercises that can be used as part of a balance training routine. Typically, the desired outcome will determine the type of exercises used to improve balance.  For instance, if the goal is to improve balance and stability, the exercises used should involve little to no motion of the stance leg. Trying to prevent unwanted motion of the stance leg will help improve stability of the joints.  An example of a balance stabilization exercise could be something as basic as a single leg balance.  To perform a single leg balance, stand with feet pointed straight ahead and shoulder-width apart; lift the chest and tuck the chin. Next, draw-in the belly button and squeeze your butt muscles.  Proceed to balance on one leg and lift the other directly beside it with the foot flexed and hip bent at a 90-degree angle. Try to hold the balance position without moving the stance leg for up to a minute, then return to the starting position and switch legs.  To make this exercise more challenging, progress to standing on something less stable such as an exercise mat or pillow, which will force the leg and hip muscles to work harder to keep proper joint alignment.  Another way to challenge stability with this exercise is to move either the non-standing leg and/or the arms away from the body in different patterns.  Moving the arms or non-stance leg challenges the body's center of gravity and makes it more challenging to stabilize and maintain proper joint alignment.

Balance exercises can be as simple as standing on one leg and balancing.  Once that becomes easy you can use a foam roll, airex pad or a balance beam.  This will challenge and stabilize the joint.  If this becomes easy start moving the body in other planes of motions.  This can be done by standing on one leg bringing your unbalanced leg forward, to the side and turning your body slightly to move the unbalanced leg behind you.

Once you develop good stabilization with these balance exercises you can move to more complex balance exercises which involve more range of motion.  These exercises would include the Single-leg squat, Lunge with balance or Step-Up to balance.

Balance training exercises are as easy as standing on one leg. You can start by just trying to stand on one leg for a specific amount of time, then try performing some standard weight training exercises on one leg like a shoulder press, bicep curl, tricep kickback, lateral raises and single leg squats. These exercises will help you improve your balance and stability. You can also purchase airex pads, dyna disk or a bosu ball that will assist you with your progressions as you improve your balance.

Simply standing on one leg for 10-30 seconds is an example of a simple balance exercise. You can then progress your balance exercises by including some movement such as externally (turning out) rotating your raised leg or by doing a multiplanar reach (moving your leg forward, to the side and to the back) with the raised leg. Once these are mastered you can incorporate more challenging exercises such as step up to balance, performing your regular exercises (dumbbell curls, overhead presses, etc.) on a single leg. To increase the challenge do these exercises standing on a compliant surface such as an air disc, pb pillow or a bosu ball.

Some of my favorite balance training exercises to use with clients include single leg standing & single leg squats. These two exercises don't require any balance equipment as the position itself is unstable. But once mastered off the floor, they can be done on a balance pad.

Practicing walking forward/backward, lunging and moving laterally on a basic balance beam are also simple but effective balancing exercises. Core training movements can be done on top of stability balls & foam rollers. Working on top of these unstable objects will develop balancing skills.