If you want to improve your balance and thus reduce the risk of injuries and falls, practice the following exercises three times a week. They are especially recommended for women who spend a lot of time on high heels and thus expose their body to additional strain. These few exercises will ensure the stability of the whole body, and will have a positive effect on the psyche. The exercises are very demanding, because it is necessary to maintain the imposed position for a certain time interval.
Balancing
The foot is on the floor and the whole foot rests on the surface. The other leg should be extended backwards following the line of the body. In the hand opposite to the leg that is on the floor, hold a weight and, maintaining balance, bend and extend the arm with the weight 10 times. Repeat the exercise three times, taking care to breathe. Switch legs and repeat the exercise also three times.
Buckling
The starting position for this exercise is a striding stance where one leg is placed forward with the full foot resting on the ground, and the other is back and resting on the toes. The arms are raised high above the head, the body is in a maximally stretched position. Inhale and begin to slowly bend the front leg until the upper leg and the floor are parallel. Place your hands in a position that is also parallel to the floor. Hold this position for 10 seconds, then return to the starting position. Repeat the exercise 10 times, alternating on one leg and the other.
Leg lift
Lie on the floor, place your hands next to your body, bend your knees and rest your feet on the pilates ball. Lift your pelvis off the floor and bring your body into a position that is well balanced and easily sustainable. Then slowly lift one leg up, trying to hold the position for 10 seconds. Return the leg slowly, lower the pelvis and take a 10-second break between two repetitions. Repeat the exercise 10 times alternately with one leg and the other.
Pelvic lift
Lie on the floor, spread your arms out to the sides for stability and place both feet with knees bent on the ball. Slowly extend your toes and tighten them tightly, then lift your pelvis off the floor. Stay in this position for 10 seconds, taking care to breathe, then slowly return to the starting position. Do the exercise 10 times, reports Novosti.
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