Several sportsmen miss out strategic medals or trophies due to slight imbalance or a failure due to body equilibrium. Tennis players, runners, weight-lifters, soccer players, badminton, baseball or any other sports – athletes need to be always prepared for that sudden lunge or turn. You fail there and you lose out a crucial point. This is when the need for specific equilibrium exercises was felt not just for sportsmen but also for fitness experts, with body-building goals.
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These exercises help in developing a better control on the body for that perfect balancing act.
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Here Are 6 Exercises To Build Balance And Equilibrium:
1. Russian Twists
Start by sitting on the floor. Now, bend the knees. Your right foot shall be crossing just over the left foot. Keep your hands on knees and slowly start lifting the feet up. You will be leaning, at 45 degrees almost. Your hands shall be clasped just in front. You can lower the elbow. First, you can lower the right elbow and then your left elbow. Your spine and legs shall be in the same place.
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Just twist the core. You need to repeat this workout at least 25 times. Switch sides and then repeat again.
2. One Legged Clock
This is a fun workout which takes the position of a one legged clock which has arms too. Start by balancing on a leg. Your body shall be straight. Your hands shall be on hips and your head will be up. You need to think about a clock and keep your arm straight, above your head as if making a 12 position. You will then move your arms to your side – just as the clock arms reach the number 3 position. You can then circle low and then move your hands to nine. Try and not lose your balance at this point. Do this at least ten times in a day. With time, you will be able to improve the posture and build your body equilibrium.
3. Knee Marching
This is a great workout to strengthen your knees which help in improving balancing and equilibrium. This workout is important for athletes to improve performance.
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It increases the quad strength but does not stress out the knees. You will start by sitting in a chair. Your feet shall be on the floor. You will be marching your legs one after the other – up and down. You will simply lift the knee and the foot up and get down again. Do for a minute and take rest. You need to do this for ten minutes at least.
4. Single-Leg Deadlift
This is a smart equilibrium building exercise which helps in balancing the core. Start by standing as you keep your hips a little distance apart. Hold a dumbbell. Your palms shall be in front of your things. Move a bit forward and your hips shall make a 90 degrees angle.
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You will be lifting the left leg which is extended behind. Your body shall be completely parallel to the floor in this position. Your arms shall be hanging down. Get back to the starting position. Repeat at least 15 times. Remember to switch sides.
5. One Legged Squat
This workout helps to improve equilibrium and strengthens the leg muscles for quicker movement. This workout also helps weight-lifters in their lifting act and maintaining balance. Start by standing, as your feet is kept wide apart. You need to point the left foot out and in front of you. Your foot shall just be touching the ground and balancing. You need to slowly push the hips back and slowly down. This can be a bit challenging if you are just starting out. Keep your right knee bent and your chest shall be upright.
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Look forward. Your arms shall be spread out in front of you. Push up slowly and get back to the start position. You can switch your feet but ensure that your knee is not pushing just in front. Do this at least ten times.
6. Leg Swings
This exercise helps in improving circulation, builds flexibility and ensures that equilibrium and body balance is well maintained. Start the workout by standing on the right leg. You can then raise your left leg at least three inches from the floor. Keep your arms by your sides and slowly swing the left leg forward and then again pull it backward. Your leg shall be touching the floor for additional balance as your torso is erect and balance. You can then repeat all moves but do not let the foot touch the floor. You can then swift your left foot in the same way. Your right arm shall be out at this time. You can switch legs and repeat.
