Resistance bands can be a helpful fitness tool, used as an alternative to dumbbells, athletic training or to add variety to a routine. They can also improve balance, because each arm or leg must work individually against the band.
Single-leg Exercises
Challenging your balance is the first step to improving it. Single-leg curls, shoulder presses and front raises are common exercises to start with. To perform a single-leg exercise, start by stepping on the center of the band with one foot and grabbing the handles with your hands. Bend the other leg in front of you or curl it behind you so that you are balancing on one leg. After performing the upper-body exercise, repeat the process on the opposite leg. This forces each leg to work on it own and strengthen independently. As you continue to perform these exercises, it will help develop coordination, balance and strength.
Chair-assisted Exercises
Hip abductions and standing hamstring curls are examples of a chair-assisted exercise that can help build muscle on the legs and hips to improve balance. For example, a hip abduction is performed by standing behind a chair with a resistance band looped around your ankles. Hold on to the chair for balance and support. Shift your body weight on to the leg nearest the chair and keep the knee slightly bent. Flex your foot and lift your outer leg out as far as comfortably possible, keeping the hip and shoulder stationary, according to ACE Fitness. Return to the starting position and repeat on the opposite leg.
Leg Strength
Building leg strength will drastically improve balance. Perform exercises that will work your quadriceps, hamstrings and calves, such as a squat. To perform a resistance band squat, start by standing on the band with your feet shoulder-width apart. Hold the resistance band at shoulder level with both hands and start into a full squat while holding the band at shoulder height, according to Sports Fitness Advisor. Return to the starting position by driving through the heels, not the toes, and pushing your hips forward. Lunges are another overall leg exercise that will improve balance.
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