Developing core strength and improving your balance are key to being functionally fit.  You may recall from my article, "Are you Fit to Function?," that the goal of a functional fitness exercise program is to train your body for the routine and customary movements of daily life situations.  A key element of functional fitness training is that it concentrates on developing muscle integration throughout the body during an activity.  Performing core strength and balance exercises on a balance disc or BOSU balance trainer, such as the ones demonstrated below, will help you to achieve functional fitness.  If this is your first attempt at incorporating core strength and balance exercises into your routine, you may find it easier to do these exercises without the balance disc.  You can incorporate the disc as your balance improves.  These exercises can also be performed using a step aerobics step/platform instead of a balance disc.

Single Leg Squat - works glutes, hamstrings, quadriceps, hip adductors, and spinal extensors; engages core stabilizers (abdominal muscles)

Step One:  With your arms out to the side to maintain balance, stand with one foot on the disc.  Your opposite leg should be slightly flexed at the knee.

Step Two:  Tighten your abdominal muscles (to stabilize spine).  While bringing your arms out to the front, slowly lower yourself into a one-legged squatting position by flexing at the hips, knee, and ankle.  Hold for a count of two.  Slowly return to starting position.  Repeat with opposite leg.  Perform 2-3 sets of 10 repetitions per leg.

Side Lunge Toe Tap - works glutes, quadriceps, hip adductors and abductors; engages core stabilizers (abdominal and lower back muscles)

Step One:  Stand on the disc with feet shoulder width apart and arms out in front of your body, flexed at the elbow.

Step Two:  Slightly flex at the hips while you lunge to one side and tap your toes to the floor.  Step back onto the disc.  Repeat with other leg.  Perform 2-3 sets of 10 repetitions per leg.

Single Leg Balance - works glutes, hip adductors and abductors; engages core stabilizers (abdominal and lower back muscles)

Step One:  Stand with one foot at the center of the disc and one off to the side.  Arms should be raised to the sides to form a T.

Step Two:  Tighten your abdomen (to stabilize the spine) and raise your leg to the side.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 2-3 sets of 10 repetitions per leg.

Squat - works glutes, hamstrings, quadriceps, hip adductors, and spinal extensors; engages core stabilizers (abdominal muscles)

Step One:  Stand on the balance disc with feet shoulder width apart.  Knees and hips should be slightly flexed.

Step Two:  Tighten abdominal muscles (stabilizes spine) and lower into a squatting position by flexing at the hips, knees, and ankles.  Raise arms forward to maintain balance.  Hold for a count of two.  Return to starting position.  Repeat.  Perform 2-3 sets of 10 repetitions.


     When performing these exercises, it may help to focus on an object straight ahead to help you with maintaining your balance.  Remember to breath during the activity, exhaling as you contract your muscles and inhaling as you return to the starting position.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.