Trainer Tip with Kimmie- Balance

Three easy ways to improve your balance

Heel to Toe inline walk

• Head up, chest up, and eyes straight ahead.
• Pretend you are walking on a tight rope.
• Place your heel directly in front of your toe
• Repeat moving your back foot in front of your front foot.

Practice walking forward and backward heel to toe.

If balance is an issue practice next to a wall and extend your arms out.

Side Step to Balance

• Head up, chest up, and eyes straight ahead.
• Stand next to a step or box with feet straight.
• Step sideways onto the box with one leg.

For an extra challenge

• Step sideways onto the box with one leg.
• Stand upright and lift the other leg and balance with one foot on the box and hold for a few seconds
• Move the lifted back down and follow with balance side
• Work towards lifting the knee on the lifting leg to a flexed position.

Balancing on one foot

• Stand with your feet hip-width apart.
• Lift one leg off the floor either bending your knee or reaching your foot out to the side.
• Hold the position as long as you can maintain good form, up to 30 seconds.
• Return to the starting position and repeat on the other side.
• As your balance improves, increase the number of repetitions.

For an extra challenge:

• Balance on one leg on an unstable surface (sand, bosu, pillow)

Balancing barefoot recruits more foot muscles and may further help improve balance and stability.