10 Best Balance Exercises to Improve Stability

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Proper balance is important at any age. It can help you maintain mobility, reduce your risk of falls, and stay active and independent. While balance problems are more common with age, anyone can struggle with balance. The good news is that balance training can keep you steady on your feet at any age.

Here's what you need to know about adding balance exercises to your fitness routine.

What are the best balance exercises?

The best balance exercises target and strengthen large muscle groups in your core and lower body. Many exercises can double as balance training if you practice them on one leg. So, if you're used to doing lower-body exercises with both legs, try doing them with one leg at a time.

Incorporate the following moves into your balance workouts. These exercises get progressively more challenging. If you're a beginner, start at the top of the list and gradually add moves as your balance improves. Remember to squeeze your abdominal muscles to engage your core during each exercise.

1. Single-leg stand

The ability to stand on one foot for 20 seconds may be a sign of good balance and brain health. It can also boost your equilibrium. Research shows that just one session of this single-leg standing exercise may improve your balance. Here's one way to do a single-leg stand. To increase the exercise intensity, you can hold the chair with only one hand or close your eyes while you do it.

• Step 1: Stand behind a stable chair with your feet together. Keep your shoulders down and your back straight.

• Step 2: Bend your left knee to lift your left foot off the floor slowly. Hold the back of the chair with both hands if you need extra support.

• Step 3: Bend your left knee to a 90-degree angle.

• Step 4: Hold for 10 seconds if you can. Then, lower your left foot back to the floor.

• Step 5: Repeat 8-10 times, then switch to the right leg.

2. Heel-to-toe walking

The National Institute on Aging (NIA) recommends heel-to-toe walking to improve balance and stability. You can try this exercise alongside a wall for support if needed. Place one hand on the wall for additional stability.

• Step 1: Stand with your back straight and feet shoulder-width apart.

• Step 2: Raise your arms out to the sides with your palms face down. Keep your shoulders relaxed down.

• Step 3: Take one step forward, placing one foot directly in front of the other, heel to toe. As you step, your heel should touch the floor first, followed by your toes.

• Step 4: Keep walking in a straight line with this heel-toe pattern for 20-30 steps.

3. Balance walking

Several walking exercises can help keep you steady. For example, the NIA also recommends balance walking to enhance your equilibrium.

• Step 1: Stand with your feet shoulder-width apart.

• Step 2: Extend your arms out to your sides, keeping your shoulders back.

• Step 3: Focus on a stable point in front of you.

• Step 4: Lift your right knee and slowly take a big step forward. Allow yourself to balance on one leg for a moment as you step.

• Step 5: Repeat this move with your left knee and continue walking in a straight line.

• Step 6: Repeat each overreaching step 20 times.

4. Stair calf raise

Stair calf raises help stretch and strengthen the calves at the back of your lower legs. Strong calves help stabilize your ankles and are crucial for lower-body movement and control.

You'll need stairs or an aerobic step for this exercise.

• Step 1: Stand on the edge of a step with the balls of your feet. Let your heels hang just below the step. For support, hold onto a sturdy railing or use the back of a chair.

• Step 2: Push through the balls of your feet to raise your heels to stand on your toes.

• Step 3: Pause briefly before slowly lowering your heels just below the edge of the step.

• Step 4: Repeat the movement 10-12 times.

5. Step-up

Step-ups engage multiple essential muscle groups for balance and coordination, including the hip flexors, glutes, hamstrings, and calves.

Beginners should start with a stair or aerobic step. You can make the move more challenging by using a higher step, adding weight, or increasing your range of motion.

• Step 1: Stand a few inches behind the step platform with your back straight and your arms at your sides.

• Step 2: Bend your right knee and place your right foot on the step. Your right leg will do most of the work.

• Step 3: Push through your right heel to step up and bring your left foot to the platform. Keep your back straight and don't lean forward at your waist.

• Step 4: Bend your right knee to step down with your left leg.

• Step 5: Do 10-12 reps before switching to the left side.

6. Lateral leg swing

A side or lateral leg swing activates your hip abductors and adductors, which help stabilize your lower body.

• Step 1: Stand tall with your feet shoulder-width apart, hands on your hips, and core engaged.

• Step 2: Swing your right leg side-to-side in front of your body.

• Step 3: Keep your knee straight asyou swing as far as you can in each direction.

• Step 4: Do 10 reps before switching to the left leg.

7. Bird dog

This exercise may have a funny name, but the bird dog has serious benefits. This floor exercise strengthens core muscles, including your abdominals, glutes, and the erector spinae in your lower back. It also tests your coordination as you move your arm and leg in opposite directions.

• Step 1: Kneel on all fours with your back flat, shoulders aligned over your wrists, and hips over your knees.

• Step 2: Draw your belly toward your spine to engage your core.

• Step 3: Lift your left hand and right knee off the floor. Extend your arm straight in front of you and your leg behind you. Stay balanced while keeping this movement slow and controlled. Be sure not to arch or rotate your back.

• Step 4: Pause before returning to the starting position.

• Step 5: Complete 10-15 reps on one side, then switch sides.

8. Reverse lunge

The reverse lunge is one of several lunge exercises you can add to workouts for better balance. It helps build core and leg strength and improve coordination.

• Step 1: Stand tall with your feet together, core engaged, and hands on your hips.

• Step 2: Step your left foot behind you, making sure not to cross your left leg behind your right.

• Step 3: Bend your knees and slowly lower your left knee toward the floor, using your right leg. Don't let your front knee push forward beyond your ankle.

• Step 4: Pause briefly as your back knee hovers just above the floor.

• Step 5: Push through your front foot to slowly return to the starting position with your feet together.

• Step 6: Repeat 10 reps on each side.

9. Plank leg lift

A plank is another core-strengthening exercise. It's a total-body move that can help build a foundation for better balance. Plank leg lifts take the intensity up a notch.

• Step 1: Start in a high plank, with your hands shoulder-width apart, wrists under your shoulders, and legs extended with your toes touching the floor.

• Step 2: Draw your belly button toward your spine to engage your core. Your body should be in a straight line from your head to your heels.

• Step 3: Lift your right leg while keeping your hips square to the ground. Hold for a moment before slowly lowering your leg back to the floor.

• Step 4: Repeat with the left leg.

• Step 5: Complete 10-12 reps on each leg.

10. Single-leg dead lift

A single-leg dead lift is an advanced strengthening exercise that really puts your balance to the test. It activates your hip extensors, glutes, quadriceps, and hamstrings.

Make sure you know how to do a traditional dead lift before trying this variation.

• Step 1: Stand tall with your feet hip-width apart, arms at your sides, and knees slightly bent.

• Step 2: Shift your weight to your right leg. Step your left foot slightly behind you, with only the ball of your left foot touching the floor.

• Step 3: Engage your core. Keep your back straight as you hinge forward at the hips. Reach your hands toward the floor as you extend your left leg behind you.

• Step 4: Lower your hands until they are just above the floor (or as far as you can go without bending your back). Keep the knee of your lifted leg pointing toward the floor to keep your pelvis stable.

• Step 5: Using the muscles in the back of your leg and hips, straighten your hips to lift your torso and lower your left leg to return to the starting position.

• Step 6: Do 8-10 reps on each leg.

Are there other ways to improve your balance?

Yes, you can add different types of exercises to your balance training routine, such as:

• Stair climbing: Whether on an exercise machine or the stairs in your home, stair climbing is a great way to improve balance and gait. It doubles as a cardio workout.

• Biking: Achieving better balance may be as easy as riding a bike. Data shows that balance may improve in older adults who ride their bike at least 1 hour a week.

• Yoga: From better balance to increased flexibility, there are many benefits of yoga. It incorporates poses that stretch and strengthen muscles to help you maintain balance. Styles like Hatha yoga may help with postural stability.

• Tai chi: Tai chi involves gentle movements to improve muscle strength and flexibility. It has been shown to enhance balance and reduce falls in older adults and people with Parkinson's disease.

• Pilates: Pilates uses low-impact movements to build core strength. Research shows that core-strengthening exercises can improve stability.

Best equipment for balance training

Several types of exercise equipment can help you get the most out of your balance training routine. For example, using a stability ball may help improve balance by providing an unstable surface. Try sitting on a stability ball instead of your desk chair to challenge your balance and coordination. Or use one with beginner-friendly exercises like wall squats.

Other examples include:

• BOSU balls

• Balance boards

• Resistance bands

• Wobble cushions

Why is balance important?

You might not think about your balance often. But it impacts virtually every movement you make in your daily life. For example, you rely on good balance to walk across a room, climb stairs, and even bend down to tie your shoes.

Your body maintains balance by interpreting information from multiple sensorimotor systems. These include your:

• Eyes (visual input)

• Inner ear (vestibular system)

• Touch receptors (proprioception)

• Muscles (motor control)

They all work together to send signals to your brain that facilitate balance and stability.

Maintaining your balance can:

• Reduce your risk of falls: More than 25% of older adults in the U.S. have a fall each year. Research suggests that workout programs that include balance exercises can reduce that risk.

• Prevent injuries: Balance training may help reduce the risk of ankle sprains and other lower-body sports injuries.

• Boost athletic performance: Improved movement and fewer injuries could lead to better athletic performance.

• Improve cognitive function: Balance exercises may improve memory and spatial cognition (awareness of your body's orientation in its environment).

• Enhance your health and well-being: Some studies show that balance training may enhance health-related quality of life. This means that your view of your mental and physical health may improve with balance training over time. This is especially important as you get older.

• Manage balance-related symptoms of health conditions: Practicing balance training can improve stability in people with multiple sclerosis and Parkinson's disease.

Adding balance exercises to your fitness routine can improve both static and dynamic balance. Static balance is the ability to stay steady while standing or sitting still. In contrast, dynamic balance helps you maintain stability while on the move. Both are important for maintaining equilibrium during daily activities.

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