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, a close relative with heart disease, 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.

Stability and balance

1. Squat floor reach

Squat floor reach
  1. Stand feet hip-width apart and arms by sides
  2. Bend left knee, lifting foot behind you
  3. Squat down and raise right arm out to the side at shoulder height
  4. Reach left hand down across body, touching the floor outside your right foot

2. Chair leg squats

Chair leg squats
  1. Stand in front of chair
  2. Slowly squat to sit down onto chair
  3. Make sure that your knees stay aligned and do not drop or bow either side
  4. Your knee should not pass over your toe
  5. Stand back up again

3. Squat reach and jump

Squat reach and jump
  1. Keep your feet shoulder-width apart and perform a squat by bending at the knees to lower yourself downwards
  2. Your knees should not pass over your toes
  3. From the squat position, straighten and jump upwards, reaching both arms forward

4. Fast step ups

Fast step ups
  1. Complete quick step-ups, alternating legs with each step up
  2. Choose a higher step to make this more difficult

5. Step up knee lifts

Step up knee lifts
  1. Position left foot on a step and keep here throughout the entire movement
  2. Step up with right leg and without touching the step with your right foot, bend your knee to bring up towards chest
  3. Step straight back down again with your right foot and then your left foot

6. Lunge with bicep curl

Lunge with bicep curl
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge, bending at your knees to lower downward
  3. Do not let your knees pass over your toes
  4. When in the downward lunge complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again and step back to the starting position
  6. Repeat alternating legs

7. Side lunges

Side lunges
  1. Step out to the side, keeping toes pointing forward
  2. Complete a lunge, bending at both knees to lower downwards
  3. Your knees should not pass over your toes
  4. Step back to starting position to repeat to the opposite side

8. Rows

Rows
  1. Hold a water bottle or weight in each hand
  2. Tip forward at hips, keeping back straight and core muscles tight
  3. Bend at elbows to squeeze shoulder blades backwards, tensing your mid back muscles as you do so
  4. To progress this exercise, aim to complete standing on one leg

9. Press and plank

Press and plank
  1. Start in a modified side­plank, knees bent
  2. Hold a filled water bottle in your right hand, right elbow bent  and weight resting against your forearm
  3. Lift your hips so your body is straight from knees to shoulders,  pressing water bottle up to the ceiling

10. Russian twist

Russian twist
  1. Sit on floor, knees bent and feet on the floor
  2. Keep your back at a 45-degree angle, arms extended with palms together
  3. Move the arms from one side to another in a twisting motion