It's always beneficial to try and experiment with core workouts. From correcting your balance, toning and conditioning the abs and perfecting the back muscles, there are a lot of advantages to the same. And, if your target is to strengthen the core as well as to improve balance, there's nothing more fruitful than trying off-balance core exercises.
As per experts, including or turning your regular fat-burning or conditioning workout into a balancing one can have a lot of benefits. While controlled movements can define and add focus on to the midsection area, a helpful balance would help achieve more flexibility, stability and facilitate quick movement. Adding balancing moves can also relieve the risk of sudden strains and muscle injuries which can happen. Having said that, here are some simple balancing core exercises you can try and add in your workout regime to extract the most benefits:
Single-leg exercises, such as the one-legged balance are stance movements which work to improve the body's balance and spatial knowledge. These are also great exercises which target leg muscles, with a reduced pressure on the spine, and also a great alternative for those suffering from a back or knee injury. Apart from this, single-leg exercises also improve muscle imbalances and promote core stability.
Leg Swings are a good exercise to try which help move fluid and improve blood circulation in and out of surrounding tissues and joints, which do not just improve flexibility, but also tissues which are needed for performance. The exercise stretches the calf, quadriceps, hamstrings and groin muscles and prepares your ankles and feet for the coming activities These can be perfectly added to your routine, whether you are a runner or a fast walker.
Clock reach exercise
Clock reach exercises are a great way to improve your static or standing balance, while making use of core muscles. Whether you are a beginner or a pro, it's a great move to try for both your body as well as the brain. What it also does is strengthen your ankles and core hip muscles, while giving a big boost to your upper body and range of motion.
A variation of the regular squats, staggered squats is a type of movement which focuses on single leg training, while promoting stability. In this squat variation, the hips get a lot more freedom to move, and for those who have limited ankle mobility, the exercise allows people to squat deeper for more impactful training. It's an exercise which every beginner can attempt and brings more attention to strength, muscle endurance and balance in the body. This is also a good exercise to be added to your home workouts.
Single leg deadlift
A single leg deadlift is a core hip-hinge movement that strengthens the back, core and legs. The single-leg deadlift is a simple yet effective exercise for simultaneously strengthening and toning the butt muscles and improving balance. This variation of a traditional deadlift involves one leg lifting off the ground and extending out behind you. The more complex movement works even more core muscles as well as the standing leg, which help to improve balance. It can be done with or without the help of weights.
What else can you do to improve your balance?
In the most basic manner, challenging your balance and form can be attempted by trying to stand on one leg or just closing your eyes. However, if you wish to take your workout to the next level, one can add workout tools such as foam rollers, balancing cushions or use balance boards. Remember to be safe while you attempt these exercises, and remove any hard objects which can cause injury or make you fall.
These exercises are best performed before beginning the workout or before the muscles become strained. Try and do these exercises on a regular basis to achieve maximum results.