Balance Beam Exercises

Overview

The balance beam is an apparatus that is used in artistic gymnastics. The typical balance beam is 10 centimeters wide and five meters long, and is situated at 1.25 meters above the floor. Although it is used primarily in competitive gymnastics, balance beam training can be incorporated into a balance-conditioning fitness program.

Origins of Balance Beams

Historians trace the origins of the balance beam to a German man named Johan Christoph GutsMuths. In 1793, he wrote a book titled "Gymnastics for Youth." His balance beam was composed of a 64-foot-long pine tree trunk, which was supported by posts whose height could be altered.

Potential in Education

On April 1, 2007, the Australian Journal of Education published an article titled "Still Jumping on the Balance Beam: Continued Use of Perceptual Motor Programs in Australian Schools." The author, Kevin Wheldall, discussed the perpetual motor programs, also called PMPs that are used in the Australian public school system. The program works on the theory that enhancing motor skills will improve academic skills, such as reading, writing and spelling. Balance beams and other types of gymnastic apparatus are used for these programs. While the validity of these claims has been subject to debate, activities that enhance balance and coordination are valuable in their own right.

Using Balance Beams for Fitness

Balance beams can be used to add challenge to a push-up routine. By placing your feet on the beam and your hands on the floor, you can increase the depth of your range of motion, thereby increasing the intensity of the exercise. The beams can also be used for lunges. Placing the foot of your front leg on the beam increases leg flexion, which will increase hamstring activation. Some outdoor parcourses have balance beams in their circuit. Place one foot in front of the other, and simply walk across the beam while maintaining balance.

Types of Gymnastic Balance Beam Exercises

Typical balance beam routines include leaps, dance movements, turns and flips. Flips can either be performed as front flips or back flips.

Warnings

Most gymnastic coaches suggest the the routine be mastered on the floor before attempting to do them on the balance beam. While some gymnasts train barefoot, others find that ballet slippers improve traction.