Improving balance and stability often happens naturally when you exercise, but adding a few sessions specifically focused on balance training can make a big difference, especially as you get older.
This quick 10-minute workout created by physical therapist Jessica Valant is designed to strengthen the lower body and arms while also improving coordination and control. Regularly practicing movements like these can help you feel more confident during everyday activities and during strength workouts.
What You Need For The Workout
For this routine, stand near a chair or a countertop so you have something to hold onto if you need extra support. You will also need a light weight.
A small dumbbell works well, but if you don’t have one, you can easily substitute it with a filled water bottle or even a can of soup. The goal is simply to add a little resistance while moving.
How The Balance Workout Works
In the video workout, Jessica Valant guides you through a series of movements designed to challenge your balance and stability. Many of the exercises involve standing on one leg or alternating sides, which helps activate stabilizing muscles.
You will also perform compound movements such as squats, which strengthen the major muscle groups in the lower body while encouraging better body control.
Why Balance Training Matters
Good balance depends on several factors including strength, coordination, and body awareness. While no single workout can improve every aspect, sessions like this help develop strength and confidence in the muscles responsible for keeping you stable.
Throughout the workout you can use the chair or surface beside you for support whenever necessary. If you are able to perform the movements without holding on, that will challenge your balance even more.
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How To Progress Over Time
You can begin the routine by using support whenever needed. As your balance improves, gradually try performing more of the exercises without relying on the chair or counter.
Holding a weight on one side of your body adds an extra challenge because your stabilizing muscles must work harder to keep your body balanced.
How Often You Should Do This Workout
This routine is short, low-impact, and suitable for most fitness levels. Because it isn’t overly intense, it’s something you can repeat several times per week or even daily.
With consistent practice, you may start noticing improvements in stability, coordination, and overall confidence in your movements.
More Balance And Strength Exercises To Try
If you enjoy this type of training, you might also benefit from other functional strength exercises designed to improve balance. Some trainers recommend simple movements like single-leg stability drills and strength exercises that challenge coordination.
These types of workouts can be especially helpful for maintaining mobility, independence, and strength as you age.
