How to Improve Balance: Unleashing the Power of Core Strength

Whether it is to perform at a high level in sports or to simply keep from falling and breaking a hip, balance is an oft neglected aspect of movement. Balance is the body’s ability to stay upright and steady. Training for balance can be added as part of a training program, or sporadically during daily movement.

Balance comes from the center of the body, start by strengthening the muscles of the core (abdomen). By building a strong and stable core, the body will be better equipped to make adjustments to the constantly changing environment that works to knock the body of balance.

The core is not just the six pack abs! All of the muscles in the front, sides, and lower back of the abdomen need to be strengthened. And not just the muscles that can be seen in the mirror. A balanced core has strong muscles deep in the abdomen that assist with stabilization of the hips and spine.

A great way to begin strengthening the core is to hold a push up position plank. The goal is two minutes, but start with less time and build up. Add in side planks to strengthen the obliques and muscles along the side body. Aim for one minute per side. Finally, lie flat on the stomach and curl up, lifting the hands and feet off of the ground. This movement is commonly referred to as cobra. Cobra strengthens the muscles in the lower and middle back.

Once the core has developed some strength, it is time to add balance-challenging movements into daily activities and into training sessions. An easy way to start is by walking on top of street curbs. The narrow surface will work on challenging the body to stay upright without stepping off into the street or grass. Obviously, this needs to be done on streets without a lot of cars. No one should do balance training while dodging on-coming traffic!

Try the challenge in this week’s video and add it to your daily routine to improve balance, coordination, and agility.