Balance Exercises for Teens

Balance comes into play when teens are skiing, biking or doing something as simple as standing on their tiptoes. When balancing, your body is activating muscles to maintain its desired position. Balance exercises increase a teen's strength, coordination and posture, and if she keeps balance exercises a part of her training, she will be less prone to injuries and have greater stability as she ages, preventing falls.

Single Leg Balance

Stand with your feet shoulder-width apart, resting your hands on your hips, and pick a focal point. Bring your left foot off the floor and bend your leg at the knee. Hold for 30 seconds, and switch sides. To make it more challenging, stand on an unstable surface, such as a pillow or balance disc.

Tree Pose

Stand with your feet hip-width apart, resting your hands on your hips. Keep your head up and pick a focal point. To start, place the bottom of your right foot on the inside of your left calf muscle. Hold for 30 seconds, than slowly bring your right foot up, placing it on the inside of your left thigh. Hold this position, and bring your hands out in front of you with your palms together, and lift them straight up over your head with your arms extended toward the ceiling. Hold this position and repeat on the other side.

Single Leg with Medicine Ball

Stand with your feet shoulder-width apart, and hold a lightweight medicine ball with both hands. Bring your left foot off the floor, bending at the knee. Extend your arms out in front of you so they are parallel with the floor. Next, lift your arms above your head. Hold this position for 10 to 15 seconds. Switch sides.

Warrior III Pose

While standing, bring both hands to your hips. Stretch your left leg behind you, and square your hips. As you move your leg behind you, lean forward until your back leg and torso are parallel with the floor. Keep your head up, picking a focal point in front of you. You can choose to keep your hands on your hips or whatever is comfortable for you.

References

• "Fitness: The Complete Guide"; Frederick C. Hatfield, PhD; 2010
• "Balance Training: Stability Workouts for Core Strength and Sculpted Body"; Karon Karter; 2007