Do your summer goals, or life goals for that matter, include being able to go where you want feeling confident that your legs are underneath you, and will carry you as far as your heart desires? The following balance series, which can be done anywhere, may be what you’re looking for. *
This short series will help you get ready for your summer trips to far away cities, the mountains, or the beach. Often these fun trips involve a lot of walking on uneven ground, such as cobblestones, hills, rocks, or sand. Getting in shape for summer isn’t just about looking good in a swimsuit, it’s also about balance, and being able to walk with confidence on all the rough terrain you may be hoping to cover. Focusing on balance develops the strength to balance and walk with more ease, and as an added bonus it will tone the hips and engage the abdominals, giving you a more sleek look.
Important set-up: All exercises should be performed with a sturdy chair or wall within reach. You can choose to hold onto the chair/wall at any time during this series. Start with your feet parallel and hip-width distance apart. Repetitions range to accommodate all levels. Choose the level of repetitions where you feel the muscles activating, but not exhausted. Try the advanced options once the initial exercise becomes easy.
Practice every day for 5-10 minutes for best results
Heel raises
- Slowly rise onto the balls of your feet then slowly lower back onto your heels.
- Important cues: Think of your navel lifting up to the top of your head. Look straight ahead. Keep your knees straight.
- Repeat 10-30 times
- Advanced option: Try doing heel raises on one foot
Leg lifts to the back
- Slowly lift one leg behind you, then slowly lower the leg until your toe touches the ground.
- Important cues: Keep your foot flexed, and your knee straight. Pull your navel to your spine to support your lower back. Gently squeeze your glute as your leg goes behind you.
- Repeat 10-30 times on each leg
Leg lifts to the side
- Slowly lift one leg to the side, then slowly lower the leg back to the starting position.
- Important cues: Keep your foot flexed, and your knee straight. Pull your navel to your spine to support your lower back. Keep your hips even so as to activate the side hip muscles rather that the side waist muscles.
- Repeat 10-30 times on each leg
Standing on one foot
- Lift your knee up in front of you and hold the position.
- Important cues: Pull your naval to your spine. Keep your standing leg straight, but not locked out. Focus your gaze on something that is not moving.
- 10 seconds to a minute on each side
- Advanced option: progress to closing your eyes
Leg swings
- Standing on one leg swing the other leg loosely.
- Important cues: Focus on the leg you are standing on by gently tightening the glutes, and keeping the leg strong and straight. Pull your naval to your spine.
- Repeat 10-30 times on each leg
Heel to toe walk
- Walk as if on a tightrope, in one straight line, with your heel coming in front of your toes.
- Important cues: Look straight ahead rather than down at your feet. Pull your naval to your spine.
- Practice for 1-2 minutes.
- Advanced option: Try going backwards!
*As with any exercise routine, please consult your doctor before to make sure this is safe for you. If you experience pain, discontinue the practice.
Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram