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5 simple exercises to improve your body balance

May 30, 2017 14:50 IST

Your core muscles deteriorate with age. Invest in these exercises today, to build your core muscles and improve your balance.

How to improve body balance

IMAGE: Regular exercise will help improve your stamina, and build your core muscles.
Photograph: Kind courtesy Jacqueline Fernandez/Instagram

We often joke about clumsy people without realising that, in reality, clumsiness can be a more serious condition than it looks.

This condition can get worse with age as the strides become shorter, our pace slows down and vision becomes fuzzier.

Clumsiness and walking into furniture is a result of losing balance.

If you don't pay attention or work on your ability to balance, it will deteriorate.

Staying active is the easiest way to maintain balance.

Here are a few exercises you can practice daily to help strengthen your core muscles and maintain balance.

1. Squats


IMAGE: Squats help you improve strength of your core muscles.
Photograph: Hitesh Harisinghani/

In order to build balance, you must first build your core and leg muscles. Squats are an easy way to do this.

Ideally, you should do three sets of 10 squats each with a one-minute interval between sets.

A simple squat involves standing with your feet at shoulder width, bend your knees and slowly lower yourself into a sitting position until your thighs are parallel to the floor.

Hold for a few seconds and pull yourself up again.

2. Stand on one leg

Stand on one leg

IMAGE: Balancing on one leg helps train your leg muscles for better balance.
Photograph: Hitesh Harisinghani/

Standing on one leg helps build individual leg muscles. This form of balance building exercise can be performed anywhere and at any time.

Aim to hold your balance on one leg for at least 30 seconds.

To increase difficulty levels, you could try standing on an uneven surface and closing your eyes.

3. Stork Swim

Stork swim

IMAGE: The stork swim pose is crucial to your hip and spine.
Kind courtesy Quick Health/YouTube

Once you can do the above, attempt bending the folded leg and bring it up your hip level.

Both your hands should be outstretched in front of you. Then bend forward till your torso is parallel to the ground and extend the leg behind you.

Hold this position for 10 seconds before going back to the start position.

Alternate legs and attempt 25 reps of each leg.

4. Russian Twist

Russian Twist

IMAGE:The Russian twist can be performed with variations depending on your comfort.
Illustration: Uttam Ghosh/

Sit on the floor with knees bent towards each other and the right foot crossed over the left ankle.

Hold your knees and lift your feet off the floor as you lean backwards.

While keeping your legs and spine in the same position lower one elbow at a time towards the floor.

This will build your core muscles. Repeat the exercise 25 times on each side.

5. Leg Swing

Leg swing

IMAGE: Practising leg swing helps stretch your hips and inner thigh muscles.
Illustration: Uttam Ghosh/

Stand on one leg and raise the other a few inches off the ground.

Keep both arms at your sides and swing the leg back and forth while touching the floor for balance in between.

Follow this by swinging the leg outwards on your side and extending the opposite arm sideways as well. Repeat with the other leg.