Everyone can benefit from incorporating core and balance training into their exercise routine.  These exercises can be performed on alternate days and/or on rest days from your aerobic activity.

Seated Balance - works abdominal, obliques, hip flexors, and lower back muscles

Step One:  Sit on the center of the disc.  Your knees should be bent with your feet flat on the floor.  Your arms should be raised out in front of you.

Step Two:  While tightening your abdominal muscles, slowly lean back raising your feet off of the floor.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 2-3 sets of 8-10 repetitions.

Stepping - engages all stabilizers.  The purpose of this exercise is to train your body to make adjustments when you transfer from one medium to the next (e.g., from solid floor to unstable balance disc; sidewalk to grass).

Step One:  Stand in front of the disc with your eyes fixed straight ahead.

Step Two:  Step onto the disc with your right foot, placing it just to the right of the center. 

Step Three:  Step onto the disc with your left foot, placing it just to the left of the center, so that your feet are shoulder width apart.  Hold for a count of two.

Step Four:  To dismount, step back with your right foot then with your left foot.  Repeat.  Perform 2-3 sets of 10 repetitions per lead foot (e.g., 10 reps stepping with right foot first, then 10 reps stepping with left foot first).

Knee to Chest - works glutes and hip extensors; engages all stabilizers

Step One:  Stand in front of the disc with your arms extended in front and your knees slightly flexed.

Step Two:  Step onto the disc with your right foot.

Step Three:  While slightly flexing at the hips, bring your left knee up toward your chest.

Step Four:  Bring left leg back behind you, stepping onto the floor.  Then step back off of the disc with your right foot.  Repeat.  Perform 2-3 sets of 10 repetitions per lead leg (e.g., perform 10 reps with stepping with your right leg first, then 10 reps stepping with your left leg first).

Alternate Style:  When lifting your knee toward your chest, bring your arms down to your sides.

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.

     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.