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. An alternative for the following step exercises is marching on the spot.

Complete 2–3 rounds, resting for 30 seconds between each exercise, and 1 minute after each round.

Workouts

Workout sequence

Recommended repetitions: 2–3 rounds

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

1. Chair leg squats

Recommended repetitions: 10-15
  1. Stand in front of chair
  2. Slowly squat down until your bottom gently touches the chair
  3. Your knee should not pass over your toe
  4. Pause for 1 second and then slowly come back up again.

2. Step up knee lifts

Recommended repetitions: 15-20 each leg
  1. Lift one foot and position it in the middle of the step
  2. Step up with the opposite leg and, without touching the step, bend your knee and bring it up towards your chest
  3. Step straight back down again, and bring other foot off the step, returning both feet down to the ground
  4. Repeat on opposite leg

3. Lunge with bicep curl

Recommended repetitions: 20-30 each leg
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge – bend your knees to approximately 90 degrees as you reach the full range
  3. Keep your torso upright and your core engaged
  4. Complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again. Push off from your front leg to return to the starting position
  6. Repeat alternating legs.

4. Side lunges

Recommended repetitions: 10-15 each leg
  1. Start in a standing position with your feet slightly apart
  2. Step out to the side, keeping toes pointing forward
  3. Complete a lunge to the side by hinging back with the hips and bending at the knees to lower downwards
  4. 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 each side
  1. Start in a modified side ­plank, resting on your left side with knees bent and in line with your hips
  2. Place your left elbow on the floor directly underneath your shoulder and in line with your body, having your forearm extended out in front of you to stabilise
  3. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
  4. Lift your hips so your body is straight from knees to shoulders, while also pressing the water bottle up to the ceiling
  5. Lower hips back down to ground. Repeat on the opposite side

6. Dead bugs

Recommended repetitions: 10-15 repetitions each side
Dead bugs
  1. Lie on back with arms extended upwards and knees bent at 90 degrees with feet in the air
  2. Drop your arm and leg on the opposite side and make sure your leg doesn’t touch the floor
  3. Bring them slowly back up to starting position and repeat with opposite side

7. Single leg deadlift

Recommended repetitions: 10-15 each leg
  1. Stand with feet together
  2. Raise the right foot slightly off the floor, and with control, hinge back with the hips to lower the arms and torso towards the floor, letting the right leg move behind the body
  3. Keep the left knee slightly bent
  4. Lower down until you feel a slight stretch in the back of your left leg
  5. Return back to the starting position by raising the torso back up, driving with the hips, and lowering the right leg
  6. Repeat on the other side

8. Lunge with twist

Recommended repetitions: 10-15 each leg
  1. Hold a weight/water bottle in your hands
  2. Step forward to complete a lunge – bend your knees to approximately 90 degrees as you reach the full range
  3. Keep your torso upright and your core engaged
  4. Twist to the left and then the right – try for your full range of motion here
  5. Push off from your front leg to return to the starting position
  6. Repeat, alternating legs

Physical Activity

Simple workouts for everyone

A great way to fit more movement into your day! Try these free workouts at home or work to improve your balance, strength and energy.

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Stability and balance

Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as

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Total body strength

This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and

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No running cardio

Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing. An alternative