9 Balance Training Exercises That'll Improve Your Mind-Body Connection

Feel more stable.

Originally Published: 
Balance training exercises to try for a stronger mind-body connection.


There’s a reason why balance training is so big on TikTok: Balance training exercises strengthen muscles, improve posture and flexibility, and boost your mind-body connection, says Club Pilates instructor Leah Pfrommer. To feel more stable, try a few at least once a week.


Bird Dog

To start, Pfrommer suggests this Pilates move to strengthen your core.

- Start on all fours.

- Place hands under shoulders, knees under hips, and toes flexed.

- Engage core.

- Extend opposite arm and opposite leg.

- Move slowly.

- Do 2 to 3 sets of 8 to 10 reps per side.


Curtsy Lunge

This lunge variation from Pfrommer works the glutes and builds ankle stability.

- Stand with feet hip-width apart.

- Step right leg back behind left.

- Plant right toe, lower down into a curtsy.

- Return to start and repeat.

- Do 2 to 3 sets of 8 to 10 reps per side.


Kneeling Oblique Twists

You can also work on a Pilates Reformer, Pfrommer says.

- Kneel on carriage facing sideways.

- Both hands grab straps.

- Lift arms in front of you.

- Rotate torso to footbar, keep hips square.

- Return to start.

- Do 2 to 3 sets of 8 to 10 reps per side.


Front Step Press

WundaBar Pilates’ Amy Jordan suggests this move.

- Stand, placing a resistance band under arch of right foot.

- Hold ends in hands.

- Bend elbows 90 degrees.

- Exhale, raise knee.

- Keep weight centered.

- Exhale, lower leg back to start.

- Do 12 reps per side.


Rolling Plank

Jordan also suggests this plank for core strength and shoulder stability.

- Start in forearm plank, knees off mat, feet 4 inches apart.

- Inhale, push weight into right shoulder.

- Rotate into a right side plank.

- Exhale, rotate to other side.

- Do 6 reps per side.


Side Stepping

Trainer Jake Dickson says this side step motion challenges your balance muscles.

- Face a wall for support.

- Toes forward, take steps to the side until you reach end of wall.

- Return in opposite direction.

- For a challenge, add resistance bands around ankles.


Leg Stand

Dickson says you can practice balancing throughout the day, like when you brush your teeth.

- Lift one leg up and hold for 30 seconds.

- Lower leg down.

- Repeat on other side.

- Aim for 3 to 5 reps.


Balance Pad

To add an extra element, trainer Mike Silverman suggests standing on a squishy balance pad.

- Step on a balance pad with bare feet.

- Look straight ahead.

- Balance on one foot.

- Hold 30 seconds.

- Do 5 to 6 rounds per leg.

- For a challenge, raise leg to hip height.


Bosu Ball Step-Up

Trainer Andrew Lenau says a wobbly ball teaches your body to stabilize.

- Step one foot on ball, flat-side down.

- Bring other foot to stand on ball.

- Step that foot back down, then the other.

- Alternate sides.

- Do 3 to 4 sets of 8 to 10 reps per leg.

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