Having a good balance and being able to coordinate our movements is essential for the development of daily activities and also to improve in the practice of any sport. With the exercises to increase balance and coordination that we present, you will strengthen your core and significantly improve your control of body posture.
The exercises of balance and coordination are very simple movements working to achieve two objectives:
- A stronger musculature as a whole but with special incidence in the central area, in the trunk, which allows us to stay upright with the spine perfectly aligned.
- A better connection between the orders that our brain gives when carrying out a movement and the muscles and joints that execute it.
Improving balance and coordination means gaining agility, responsiveness, and strength and endurance. If you run , you will notice higher performance and better running technique ,; If you train strength, a good balance will help you to perform each movement correctly and, although you are not used to doing sports on a daily basis, exercising balance and coordination of movements will contribute to your general well-being and avoid the discomfort derived from bad posture.
Routine to gain balance and coordination
Try incorporating some of these exercises to improve balance and coordination into your weekly training routine. It is enough to spend a few minutes one or two days to notice the improvement, whether you practice a specific activity or if you usually combine sports. Many are almost a game but they are really effective, so get going:
Balance exercises
If your goal is to improve your balance, then you can try the following exercise routine:
- On an imaginary (or painted) line, try to walk by placing one foot in front of the other without stepping out and placing the heel just in front of the toes of the foot behind.
- Jump with both legs at the same time and always try to land at the same point. You will see that it is not as easy as it seems. As you get it done, do the same exercise but on a soft surface, such as a pillow. Try to jump and fall on it, to see if now you can also do it.
- Take a lunge while holding a ball with both hands (arms stretched forward). Now, raise the leg that is extended and hold a few seconds maintaining balance.
- Twist jump. Improve balance and coordination with this exercise. In a single movement, jump and rotate through the air 90º while clapping your hands. Try to land at the same point. Repeat to the opposite side.
- Raise your right knee up to hip level. Support your weight on the other leg. Hold on keeping your balance. You may find it easier with your arms outstretched.
- On a mat, support your knees and the palms of your hands (four legs). Stretch one arm and the opposite leg while contracting your glutes and abdomen.
Coordination exercises
On the other hand, if you also want to improve coordination for whatever reason, we help you achieve it with this training routine:
- Throw a tennis ball against a wall and try to catch it, first time, with one hand. Repeat with the opposite hand. More difficult? As the ball bounces off the wall, it jumps and spins for a full turn. Try to land at the same point and also catch the ball. Excellent for improving coordination and balance at the same time.
- Do you remember the game of hopscotch? … Paint several squares on the ground together creating some combination, for example 2 + 1 + 2. Walk the squares (without leaving your space) alternating jumps with one leg, with the two together or apart.
- Include in some of the exercises you do regularly an element that “breaks” your routine and requires a quick response. A squat but thrown into the air a ball that you must catch on the fly; a race circuit with cones that you must dodge or some lateral push-ups with a hoop that you must throw and catch at the right moment, are some exercises with which, not only will you stay in shape, but you will also gain in coordination and balance.
