Your center of gravity is that part of the body that helps you maintain balance. For humans, the center of gravity includes the hips, lower back and abdominal muscles. The concept of the center of gravity also concerns mass or weight -- it is the point in your body around which your weight is evenly distributed. For most people, that point is in the center of the lower abdomen, halfway between the front and back of the body. If you are overweight, your center of mass or weight may shift, throwing off your center of gravity and leading to imbalance and muscle pain.
Weight Distribution
When you stand evenly on both feet, your weight is distributed between your feet. If you lift one foot, you'll have to shift your body to stay upright, centering your weight over one foot instead of two. The muscles that help you stay balanced during movement are the core muscles that wrap around and support the lower back, pelvis and hips. Some of those muscles help you stay stable and balanced in any position, and the rest of them support movement. Strengthening those muscles strengthens your center of gravity, so that you feel more grounded, centered and balanced throughout all your movements.
Stabilization Muscles
The plank exercise helps to strengthen the deep muscles of your back and hips that stabilize your spine and pelvis. Lie face down on a mat. Raise your body on your toes and forearms. Keep your body straight from your head to your toes, pull your abdomen in toward your spine and hold the position for 30 seconds. Ask someone to watch you to make sure your body is in a straight line. If you can't keep the position on your toes, balance on your knees and forearms. Work up to five repetitions, resting for 30 seconds after each repeat.
Squat
Lowering your center of gravity, as in a squat, makes you more stable, which is why athletes such as football players use a wide stance and bend down. It makes it harder to knock them over. Stand erect with your feet about shoulder-width apart. Pull your abdomen into your spine, bend your knees slightly and move your head and neck until you feel they are centered with no tilt in any direction. Try to maintain this balance as you bend your knees and hips into a sitting position, with hips and knees at a 90-degree angle. When you start to tremble, stand up and rest for a few seconds and try the squat again.
Balance
Hold your arms out to the side at about shoulder height. Lift one foot off the ground and balance your weight on the other foot. The muscles helping you maintain balance are your center of gravity. Time yourself to see how long you can stand on one foot, without losing balance. Once you have to put your other foot down, rest for a few seconds and try again. Practice standing on each foot until you can stand for a minute without wobbling or losing balance. You'll find it's easier if you slowly move your arms and the free leg as if dancing.
References
- ShareCare: What is Core Exercise? Pamela Fortner
- Massage Magazine: For Better Body Mechanics, Strengthen Your Core
- Guided Chaos Adaptive Defense: How Closely Can You Simulate Real Terror in Effective Self-Defense Training?
- Science Buddies: Balancing Act: Finding Your Center of Gravity
- Columbia Daily Tribune: Training Tips to Improve Balance
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