If you have flat feet, or fallen arches, you may develop imbalances in your ankles, legs and hips. Yoga Journal explains that without arch support in your feet, your ankles and inner thighs can become weak, which may lead to compression or pain in your lower back. Orthotics may help support your feet while walking in shoes. But to improve balance, which will be beneficial in sports or activities such as yoga, your entire lower body needs to be strengthened.
Step 1
Strengthen your core. Your core is the center of your balance and strength. All movements in your body originate from your core, and it serves to stabilize you whether you are walking, running or trying to balance on one leg. Your core encompasses the entirety of your abdominals, hips and lower back, and a strengthening routine should include working all areas. So, in addition to performing crunches, which tend to work your upper abdominals, include the following exercises into your routine: leg lifts for your lower abdominal muscles; plank poses for your abs, lower back and hips; and crossover-crunches to work your transverse abdominals, which run along the sides of your torso.
Step 2
Move your legs. Your glutes, hamstrings, quadriceps and inner thighs all come into play when balancing on one leg. For example, a strong upper leg can help you to remain stable while moving from one tricky standing pose to another in a yoga class. Cardiovascular activities such as running and jumping rope will help to improve strength in these areas. Additionally, specific strength-training exercises -- such as squats, lunges and side leg lifts -- will improve your flexibility and power in these muscle groups.
Step 3
Practice balancing on one leg daily. Accomplishing difficult physical feats requires regular practice to create positive muscle memory in both your muscles and your brain. Additionally, when learning how to balance, many people focus on the strength of their feet and calves, and, as such, it can also take a little time to figure out how to connect into your core strength, which will provide a greater stability. Spending just 5 or 10 minutes a day on balancing will provide better results in the long run.
Step 4
Stretch your feet, ankles, legs and glutes regularly. Stiff muscles can be difficult to control, so the more supple and flexible your body is, the easier it will be to perform difficult poses or postures.
Tips and Warnings
- Start slow and be patient. Balancing takes time to master.
Things You'll Need
- Running shoes
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