Physical balance is so SO important for all ages. If we lose this our chances of falls increase and this becomes a huge risk as we grow older. ⠀⠀
So practice balancing regularly. In fact you have zero excuse not to do it daily.
Brushing your teeth? Balance on one leg. ⠀⠀
Waiting for the kettle to boil? Balance on one leg. ⠀⠀
Waiting in a queue? Crack out a side crow or balance on one leg. ⠀⠀
Maybe not the side crow. Balancing on our hands won’t stop us falling, but we will be able to style that fall out ;) ⠀⠀
The reason for arm balances in my practice? Wrist strength, challenge, fun and overcoming fear. Just work up slowly to develop the wrist strength over time.
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Do you follow someone on IG that inspires the heck out of you?🙋🏼♀️ Well I happened to see @yogiaubrey and her handstand work and I was just in awe y’all. She is incredible and beautiful to watch.🙏🏻
So after my workout sesh via our virtual fit club with my girl, @melissa_m_macik I got back to work on handstands. I’ve got a ways to go as far as balance and handstand strength go but you don’t reach goals by chance. You’ve got to keep showing up each day to get there.
So thank you so much Aubrey for inspiring me to get back to it!
Oh and side note; I didn’t realize that Hadley was upset because she wanted to be in the video.😆 Should have known!😄
Just a bit of #balancework on this fine Monday.
The first few rounds are sped up obviously. Real time is the last round.
Try to make a fill circle with taps. Figure skaters keep your leg nice and extended! This helps with hip stability, glute firing, core control, and increasing range of motion of the hip joint with internal/external rotation. •
Bounce back into Monday 🏀
For me having full control over my frame is vital, I feel if my balance is sharpe & my frame is solid I can put my body through just about any type of training.
So if its sport related like making breaks, hitting shoulders, or if it’s just stabling up your control ready for the big lifts in the gym, grab a med ball & start controlling your body.
Each of the above movements will test your balance capabilities in a different capacity.
So this week add at least one of the above movements into your training and start controlling your frame, building that solid foundation 💪🏻
Hey FIT Friends!
A few days ago I started working on balancing in a plank on these 3 medicine balls, and I can now do it for 1 minute. I shake ALOT, but I can do it!! The goal is to get the balance portion down so I can do push-ups on the balls. The other day I did 2 push-ups successfully, and today I did 3. 🎉👍🏻👊🏻 Making progress!
PS: This was done at the end of my workout, and today I focused on chest & triceps. Shake, shake, shake 😳😂 How was your workout today?
Did you try anything new or challenging?
#day90#100happydays Just over a year ago, after a long standing injury in my left ankle a physio asked me to balance on my left foot. Even in hard ground I couldn't do it without falling. Shit like this looks easy but gives me a good marker of how far doing my exercises, listening to my body and having a rest has brought me.
CHALLENGE YOURSELF ~ The other day I posted about being able to complete 10 push-ups by balancing on the 2 front medicine balls. I have been super pumped to be able to finally do that. Then I was challenged by my dear friend and trainer @ckjungles to ADD the larger medicine ball at my feet😳😊👍🏻 Well, I took that challenge, and today I mostly worked on getting the balance down on all three medicine balls. I was able to hold a plank on the balls for 1 minute which was so difficult (I was shaking like crazy) and when I finally attempted the push-ups I did 2. I know I need to work on my form. I am a work in progress, and I won’t give up! Photo credit goes to @ocr_k_davis_ford 👍🏻💪🏻👊🏻
Still my happy boy even when he sick! 😍💙He even played nicely alone allowing me to get my workout in this AM until he saw I was making a video and obviously wanted to be in it 🤣 (swipe left)
Adding balance work into basic strength training challenges your entire body (especially your core) vs just targeting one muscle group. This in turn burns more calories 🔥 and who doesn't want that?! Check out these moves and let me know what ya think!
How much water💧do you drink a day?? Our 🍏HEALTHY LIVING CHALLENGE🍏 began yesterday, and from now until Dec 20th, challengers are trying to cut back on their caffeine☕️ and alcohol🍷 intake.
So instead of picking up that 2nd cup of coffee mid afternoon, fill up that water bottle and get drinking!
A common “water rule” is to try and drink eight💧💧💧💧💧💧💧💧 8-ounce glasses of water a day. This extra bit of water can help with your energy level and boost your metabolism🙌🏼. Remember to drink more water if you are active 🏃🏼♀️each day.
Try and have a water bottle in your car🚗, at your desk at work, and by your bed side table to get some extra sips.
SINGLE LEG BALANCE -
3 WAY REACHING 1 LEG RDL
🧐 The ability to stabilize, balance and control your movement is an integral part of training and sports performance development. There are a variety of way to accomplish this , but here is one I tend to use more frequently than others.
3 Way Reaching 1 Leg RDL:
The movement is a single leg deadlift. The goal is to reach toward each object and return to start under control. The three directions are reaching across, in front, and outside our body (order of easiest to most difficult). Focus on moving predominantly though the hips and maintaining a ‘soft’ knee bend (try no to squat). .
For an extra challenge, keep the opposite foot off the ground throughout in order to prolong our time standing on one foot.
An often overlooked aspect of balance is ankle mobility, or specifically dorsiflexion (knee over toe). Without sufficient ankle movement, it will be much harder to balance on one foot. If balance is an area you have difficult with, make sure to check you ankle as well!
This is a great way to train all aspects of your hamstring, balance, and work on your sports performance. Especially for baseball players!
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Let’s work on balance 🤗 Here’s this week’s exercise demo for my clients. I give them homework to work during the week. •
Exercises of the week: Balance work. Do these exercise on both legs for 3-5 sets 2-3 times this week.
1) single leg balance- hold for 10-30 seconds each leg
2) single leg balance with hip flexion and extension- 6-10 each leg
3) single leg balance with circle (from hip flexion to abduction to hip extension)- 6-10 each leg
4) single leg forward hip hinge with reach- 6-10 each leg
5) single leg balance with single arm reach- 6-10
I have room in my schedule for 2 more clients training 2-3 x per week. You can train with me @musclemechanics •
Move differently 📦
Strength combined with balance enables control. Control of your own bodyweight is a vital starting point of any strength work. Move differently and get control of your own bodyweight first before rushing into the big weighted lifts.
Moving on from our first Box work post, Below is short tester, too mix in with your lower body work to challenge both strength & balance.
x10 across body step ups (each leg)
x10 single leg drops (each leg)
x20 single leg drives
x20 Side steps
Start with a light plate, increasing weight as & when you are able to control each move with perfect form and control.
Hand over hand working on twisting and using core as well as everything else .. if you look back a few posts , I posted him on day 1 and also another video on either day 2 or 3 and this is day 6 , yes only 6 and look at the huge range of motion and fluidity !! Just blows my mind !! And if ya didn’t know he will be 83 in December and also has Parkinson’s Disease .. really loving working with these guys !! 🤗