The Off-Balance Core Workout

by Kimberly Hays | June 10th, 2013 | 15 Minutes or Less, Strength Training

yogaWe work hard to tone our stomachs in order to have a strong core. This allows fast turns and lunges. Balance is important no matter what type of workout we do or what kind of sport that we participate in. The off-balance core workout will have you wobbling a little, but it triggers the deep muscles within the core that will help to tighten your middle and give you better balance. Here are a few moves that you can try that will improve your deep core muscles and your steadiness.

One Leg Balance – To do this simple move, stand with your feet together. Have a rail or chair to your side to stabilize yourself. Lift one leg up and place your foot on the side of your other knee with the lifted leg pointed to the side. Holding this position with your eyes open, and then try it with your eyes closed. Switch sides and repeat. Conduct 4 reps on each side.

One Legged Squat – This one is a more difficult, but it really works the inner core muscles. Start with your feet hip length apart. Point one foot out in front of you, and lift it where it is hardly touching the floor. Bend down (not over), pushing your hips back until you are in a squat position, and then hold for ten seconds. Come up slowly, and then repeat on the other side. Perform 5 reps on each side.

Leg Lift on One Leg – Hold a 5 to 10 pound weight with both hands in front of you, and balance on one foot while slowly moving the other leg behind you. Keep your back straight at all times, while keeping your knee relaxed. When you have bent over to the point that the weight is just a few inches from the ground, slowly lift back to the starting position and repeat on the other side. Perform 5 reps on each side. If you find you need help with balance on this exercise, you can hold onto a bar or chair with one hand and only use one arm to hold the weight.

Leg Swings – This is a simple exercise, but it challenges your balance a lot, and it will also work those deep core muscles. Standing up, lift one leg off of the floor and place it in front of you. Keep your hands to your sides, and tighten your torso muscles. Rotate the front foot around in a slow swinging motion, out and around to the back. To make the move more challenging, do not let the moving foot touch the ground. Switch legs and repeat until you have performed 5 reps on each foot.

Comments on The Off-Balance Core Workout

All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.