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How to Improve Your Balance in Just 10 Minutes a Day Skip to content

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Daily Exercises You Can Do in 10 Minutes for Better Balance

Cut your risk of falls with these simple stability moves

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En español | Just like strength, balance declines with age. And with a loss of balance comes an increased risk of injury and loss of mobility. But strength and balance training can improve your ability to stay centered and stable on your feet.

"There's a huge relationship between balance and strength,” says Mary Helen Bowers, founder of New York City–based Ballet Beautiful and a professional ballerina who offers balance, strength and flexibility training.

Bowers recommends four exercises you can do in less than 10 minutes a day. “Do them three to four times a week for a few weeks and you'll notice a difference,” she says.

Toe tap balance exercise

LAURA BARISONZI

Toe Tap

Stand with one hand on a wall for stability. Keeping both legs straight, lift one leg and stretch it in front of you until it's at a 45-degree angle to your body, toes pointed. Now touch your toes to the ground, hold a moment and return to the starting position. Do 2 sets of 8 reps with each leg.

Knee bend with heel raises balance exercise

LAURA BARISONZI

Knee Bends With Heel Raises

Stand with one hand on a wall for stability, your other arm at your side. Keeping your feet together and torso straight, bend your knees. Next, lift your heels off the floor as you straighten your legs and raise your free arm above your head. Hold for a moment. Perform 2 sets of 8 reps.


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Toes up balance exercise

REMIE GEOFFROI

Toes Up

Lie on your back, hands under your hips, and lift your legs straight in the air. Now pull in with your stomach to raise your hips slightly off the mat; point your toes. Hold for 2 counts; then, keeping your legs perpendicular to you, lower your hips back to the mat. Do 2 to 4 sets of 8 reps.

Arabesque balance exercise

REMIE GEOFFROI

Arabesque

Get on your hands and knees. (Use a pillow under your knees, if you wish.) Pull in your abdomen and lift your right leg straight back, keeping your abdomen tight, with your knee straight and toes pointed. Don't arch your back. Hold for a moment, then lower and repeat with your left leg. Do 2 sets of 8 reps.

Mike Zimmerman has written and edited dozens of books on fitness and nutrition.

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