Just a few days back, the world was taken by surprise by one of the studies published by the British Journal of Sports Medicine that stated your inability to stand on one leg for 10 seconds may predict your risk of dying. This indicated the need to not just focus on strength, flexibility and endurance-enhancing exercises but also on balancing exercises. Another study conducted in 2019 stated that balancing exercises can improve mobility, balance, strength, and reaction time in adults. Moreover, the American Heart Association also recommends adults practise balancing exercises at least 3 times a week. Here are some of the balancing exercises that you can perform.

1. Rock the Boat

The easiest of all balancing exercises, Rock the Boat improves core strength, and spine health and stretches the hamstrings. It also helps in releasing stress. All you need to do is follow these steps:

• Stand straight hip-width apart.
• Put all your body weight on your right foot as you lift the left one up.
• Hold this position for 30 seconds and repeat it on the other side.
• Repeat the same steps at least 5-10 times.

2. Resistance Band Toe Taps

The banded toe taps help in burning calories, improving foot coordination, and balancing and stretching leg muscles. All you need to do is buy a resistance band and follow these steps:

• Wear the exercise band just above the knees.
• Now bend your left knee by lifting your leg up slightly.
• Engage your hip muscles to move your left leg sidewise.
• Repeat this with the other side.
• Repeat the entire exercise at least 10-20 times.

3. Single-Leg Cross Body Punches

This balancing exercise not only improves the strength of your lower body but also your arms. In case you have dumbbells at home, this exercise can have a more productive effect. All you need to do is:

• Hold two dumbbells in your hands at the chest level
• Raise one foot and put your body weight on the other.
• Keep the legs in place and throw punches while holding the dumbbells in your hands.
• Repeat 10 to 20 times on each foot and try to practice 3 sets.

4. Tightrope Walking

To improve your balance, posture and core muscle strength, tightrope walking is one of the best and easiest balancing exercises. All you need to have is a long piece of ribbon or string at your home and the rest can be done easily. Here’s how to do it:

• Place a long piece of string or ribbon on the floor.
• Raise your arms on your sides and try walking upon the string or ribbon without losing balance.
• Take at least 15-20 steps and repeat the exercise as you desire.

5. Flamingo Stand

The Flamingo stand is yet another balancing exercise that strengthens your core and improves your posture for an overall healthy body. This pose is easy to practice and this is how you should do it:

• First, you need to stand straight with your arms holding your waist sideways.
• Shift your body weight on one foot and raise the other leg by bending the knee.
• Make sure the thigh of the raised leg is completely parallel to the floor.
• Hold your leg for up to 15 seconds and repeat the same with the other leg.

6. Standing Tree Pose 

The standing tree pose or the vrikshasana is one of the most popular balancing poses or yoga asanas that helps in strengthening the leg muscles, opens the hips, improves balance, and endurance and may help in easing sciatica symptoms. The steps include: 

• Stand upright with your hands stretched out to make a ‘namaste’ sign over your head.
• Keeping one leg straight, slowly raise the other leg and lock it against the thigh of the supporting leg.
• Hold the position for 15-20 seconds and then repeat it with the other leg.

Even if you are not a gym person, you can simply practice these exercises at home. But if you are facing any physical issues performing these exercises, you can consult our expert for a proper diagnosis.

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Medically reviewed by Dr Sonia Bhatt.