7 Moves for Better Balance and Strength

You have to exercise because it’s who you are and where you came from. In the springtime on the African savanna, where humankind grew up, hunting and gathering required hours of walking, with intervals of running and sprinting in between. Exercise, then, is the single most powerful signal you can send your body that it’s spring, and time to live and grow. It isn’t complicated, but you have to do it every day. Here are 7 exercises to help you stay mobile and healthy.

Hip Circles

Why bother?
Moving in three dimensions is an excellent way to maintain flexibility in your hips. Step 1. On all fours, lift one leg out to the side, then back, up, and down in a circular-style motion. Do 10 clockwise on one side, then 10 counterclockwise. Keep your lower back still. As your mobility improves, increase the size of your circles. Step 2. Repeat on the other side.

Overhead Reach (Dry Backstroke)

Why bother?
This one is outstanding for mid-back and shoulder mobility. Step 1. Lie on your back with one leg bent. Reach over your head with your right arm, as if doing the backstroke. Return the arm to your side. Step 2. Alternate between the right and left, 10 times each.

The Squat

Why bother?
It’s superb exercise for strengthening your core and the big muscles of your legs. Step 1. With your core tightened and your back straight, drop your butt back and down until it almost touches the chair.  Hinge from the hips. Step 2. Return to standing. Repeat.

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Split Squat

Why bother?
This is great for hip stability. Step 1. Stand with one foot about 18 inches ahead of the other. Step 2. Lower your butt until your front thigh is parallel to the floor. Rise, and repeat on other side.

Rotation With a Medicine Ball

Why bother?
It boosts your arm strength. Step 1. Engage your abs. Begin in a squat position, swinging
the ball to the right. Step 2. Swing the ball to the left and over your shoulder. Repeat.

Side Plank

Why bother?
This enhances lateral hip and core stability. Step 1. Lie on your side, up on one elbow, with your opposite hand on your hip. Lift your hips and knees. Step 2. Hold for 10 seconds. Relax. Repeat.

Crunch

Why bother?
It builds abs. Step 1. Lie on your back with one or both knees bent. Contract your abs and use them to lift your shoulders slightly off the floor. Step 2. Hold for 3 to 5 seconds. Repeat.

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