Build Balance

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Health Journal If you jiggle the yoga and can not help swaying on high heels, it may be time to evaluate the balance. Do not worry: even the strongest people can overcome the problems they have. This is because the balance is not only to go with age and inactivity. The balance is based on sensors called proprioceptors in muscles, tendons and joints removed. These sensors, with your leg muscles and core, help your body to maintain balance while changing the position. But stick to the same training all the time can weaken these muscles, while others work. First, the transition to their routine to increase freedom of movement. Then try this exercise, created by Gunnar Peterson, a personal trainer in Beverly Hills, Calif., To increase your proprioception and reaction time.

One-legged dumbbell thrust

The balance of benefits: a towel increased instability; Lift one leg needs to shrink and strengthen support legs for stability.

Stand on folded beach towel feet together, holding a pair of dumbbells in front of thighs (A). Hinge forward the hips, keeping your back flat as you lower the weight and lift your right leg (B). Reaching forward until your hands are about 8 inches in front of the left leg. Pause, and then press to start the body back. When 12 repetitions and repeat on opposite side.

Split Squats

The balance of benefits: legs lining minimizes its support base, to force you, by helping the muscles involved to stand.

Position of the left foot about 2 feet in front of the right foot and place your hands on your hips (A). Storage is not the main tight, bend your knees to lower the body down until your front knee bent at 90 degrees. Do not let your front knee, fingers or the back of the knee touching the thrust of the ground (B). Return to start pressing the front legs. Complete 12 repetitions, then repeat on the other side.

Side Lunge

The balance of benefits: Move your weight from side to side, attack the muscles of the buttocks supporting your hips and hip flexors to maintain its position.

Stand with feet together, arms outstretched in front of you (A). Go to the left, the left knee bent at about 90 degrees, while you push your hips back and below (B). Lift back to the beginning. Complete 12 repetitions, then repeat on the other side.

Broad Jump

The balance of benefits: as soon as you fire explosive movements your abs to stabilize yourself.

Stand with your feet shoulder width apart and arms. Swing your arms behind you as you bend your knees and push your hips back (). Swing arms forward, while driving on floor front legs and push hips explode down the bottom (B). Land on his feet and fall (C). After 12 repetitions.

Single-leg series with a group

The balance of advantages: resistance pulls you forward; Engage your core and upper body stays in alignment.

Wrap the ribbon around the resistance to a stationary object and stand before him, the end in each hand. Hinge on hips, swinging back foot left until the arms, head, torso and legs are not as close as possible parallel (A). The increase was, the blade and the left foot kept off the ground as you pull the strip (B). Do 12 repetitions and repeat on opposite side.

Arm Overhead Press

The balance of advantage: Loading and uneven feet are together, your core muscles must work harder to keep you upright.

Stand with feet together, holding a dumbbell in your right hand just above and beyond the right shoulder, palm you (A). Press the dumbbells upward and slightly forward position Y (B). Return to start and repeat 12 times without stopping. Repeat on the opposite side.

Stability Ball Plank

The balance of benefits to obtain a rigid posture on a moving object, you need to make small adjustments that need greater muscle activation.

Kneeling before an exercise ball and place it on top of the forearm, fingers interlaced (). Pull the core, and lift your knees on the floor map, form a line from head to heels. Make sure your shoulder blades down and tighten the buttocks (B). Hold for 30 seconds, then repeat. Complicating you lift one leg on the floor at the time.