Stability and balance
Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as reduced risk of injury, improving your ability to undertake other types of exercise and daily activity, and helping to maintain your independence as you age.
If you have been inactive for a while, have heart disease, or any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before following this workout.
1. Chair leg squats
Recommended Repetitions: 10-15 repetitions
- Stand in front of chair
- Slowly squat down until your bottom gently touches the chair
- Your knee should not pass over your toe
- Pause for 1 second and then slowly come back up again
2. Step up knee lifts
Recommended Repetitions: 15-20 repetitions each leg
- Position one foot on a step, keeping it here throughout the entire movement
- Step up with the opposite leg and, without touching the step, bend your knee and bring it up towards your chest
- Step straight back down again, and bring other foot off the step, returning both feet down to the ground
- Repeat on opposite leg
3. Lunge with bicep curl
Recommended Repetitions: 20-30 repetitions each leg
- Hold a weight/water bottle in each hand
- Step forward to complete a lunge - bend your knees to approximately 90 degrees as you reach the full range
- Keep your torso upright and your core engaged
- Complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
- Lower weights back down again. Push off from your front leg to return to the starting position
- Repeat alternating legs
4. Side lunges
Recommended Repetitions: 10-15 repetitions each leg
- Start in a standing position with your feet slightly apart
- Step out to the side, keeping toes pointing forward
- Complete a lunge to the side, bending at the knees to lower downwards
- Push off from your bent leg to return to the starting position and repeat on the opposite side
5. Press and plank
Recommended Repetitions: 10-15 repetitions each side
- Start in a modified side plank, knees bent
- Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
- Lift your hips so your body is straight from knees to shoulders, pressing water bottle up to the ceiling
- Lower hips back down to ground. Repeat on the opposite side
6. Russian twist
Recommended Repetitions: 10-15 repetitions each side
- Sit on floor, knees bent, with your feet lifted a few centimetres off the floor
- Keep your back at a 45-degree angle, arms extended with palms together
- Move the arms from one side to another in a twisting motion
7. Single leg deadlift
Recommended Repetitions: 10-15 repetitions each leg
- Stand with feet together
- Lift the right leg, and with control lower the arms and torso while raising the right leg behind the body
- Keep the left knee slightly bent
- Raise the torso back up while lowering the right leg
- Repeat on the left leg
8. Lunge with twist
Recommended Repetitions: 10-15 repetitions each leg
- Hold a weight/water bottle in your hands
- Step forward to complete a lunge - bend your knees to approximately 90 degrees as your reach the full range
- Keep your torso upright and your core engaged
- Twist to the left and then the right - try for your full range of motion here
- Push off from your front leg to return to the starting position
- Repeat, alternating legs
