You rely on your balance to keep your upright and stable while performing even the most basic of activities, such as standing, sitting and walking. Many people take balance for granted, but just like any other skill, practice makes perfect. While one of the most common reasons for poor balance is weak muscles that can't adequately support your skeleton, there are more serious causes, such as ear infection and neural conditions, so seek medical advice before starting any at-home treatment program. Balance exercises require concentration and control so it's best to do them early on in your workout when you're feeling fresh, says the Body Results website.
Step 1
Stand on your tiptoes. Depending on your balance ability, this exercise can be done holding on to the back of a chair or, if you're more advanced, free-standing, says the National Institute on Aging website. Stand up straight, with your feet firmly planted on the floor, shoulders back and down, chest lifted and stomach muscles drawn in slightly. Slowly lift your heels off the ground and rise as high up on your toes as you can, stopping at the point you start to wobble. Hold for a few seconds, and then slowly lower your heels back down to the floor. Aim to do between 10 and 15 repetitions; however, maintaining control during each heel elevation is more important than the number you do. Once you are comfortable doing this exercise without holding on to anything, try doing it with your eyes closed--but first make sure you are in a safe environment.
Step 2
Shift your weight from one leg to the other. Stand on a step or stable ledge that's at least 6 inches high, says the Body Results website. Shift your weight to one leg, keeping your hips level, and drop the toes of your free foot off the edge of the step. Contract your stomach muscles slightly; slowly bend the supporting leg until your free foot is just off the ground. Hold this position for a few seconds, and then slowly straighten back up to standing. The aim is to control this movement so that you don't wobble; it's perfectly normal for you to be slightly unsteady at first. Try to keep most of your weight in the heel of your supporting leg, and push your buttocks back slightly as you lower. This will ensure your knees don't move in front of your toes, which can strain your knee joints. Start with a small number of repetitions on each leg and gradually increase the number you do as your balance and leg strength improves.
Step 3
Strengthen your core muscles. Your core muscles wrap around your waist and back like a corset. They are responsible for giving you stability and keeping you upright. The stronger they are, the more your balance will improve. Stand with your head, shoulders and buttocks against a wall and your arms raised out to shoulder height, says Pilates-Back-Joint-Exercise.com. Make sure your heels are about 6 inches away from the wall, and then shift your weight to one leg and slide the other leg out to the side and up the wall. As you do so, contract your abdominals and slowly tip your body in the opposite direction to the leg you are moving. Keep your arms, buttocks, shoulders and head in contact with the wall throughout this exercise. Stretch your arms and legs out as much as you can so you eventually resemble a five-pointed star. Slowly return to an upright position, and repeat on the other leg, aiming for about five repetitions on each side. Only tip as far as you can while maintaining good form. As you gain strength, you will gradually be able to tip further. This exercise shifts your center of gravity, causing all your muscles to work harder to maintain your balance.
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