5 Exercises 5 Minutes A Day To Improve Your Balance

Improve Balance - Dance Conditioning Exercises with LiWen

Balance is super important, especially when we followers have to dance in those 3 inch stilettos! Not saying it’s unimportant for the leaders, cos you also have to deal with heels too. All 1.5″ of it! ūüėČ After all, how confident a dancer can you be, if you are always worrying about your balance? So, make your balance rock solid by doing these 5 fast and effective exercises. Only 5 minutes a day to improve balance. No excuses! Let’s #getdancing!

Exercise #1: Single Leg Lifts

2 sets of 10 reps. (1 rep = 1 forward, 1 side, 1 back)
Do 1 set on each leg.¬†‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Full Leg & Glutes Strengthening to improve balance

‚ÄčTips:
1. ‚ÄčEngage your inner thighs as you lift your leg.
2. Pause briefly at the top of the lift.
3. You can adjust the height of your leg depending on how flexible you are. Even if it’s only 2 inches off the floor, that’s ok!
4. Keep your back straight. Do not hunch over trying to get your leg higher in the air.

Exercise #2: Super "Wo"Man Crunches

2 sets of 10 reps. (1 rep = 1 stretch and crunch on both sides)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Core, Back and Glutes & Shoulders

‚ÄčTips:
1. ‚ÄčStretch your fingers and toes away from each other.
2. Keep your core super tight and your back straight.
3. Squeeze your glutes as you lift your leg.
4. Keep your shoulders square & away from your ears (i.e.:¬†don’t hunch)

Exercise #3: Walk The Tight Rope

2 sets of 10 reps. (1 rep = 4 walks forward, 4 walks back)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Legs, Arms and Core Strength & Alignment
‚Äč

‚ÄčTips:
1. ‚ÄčKeep your steps very tiny.
2. Keep your heels as high off the floor as possible.
3. Squeeze your thighs and keep your butt tight.
4. Look directly forward.
‚Äč5. Through it all, pull your towel taut and keep your¬†elbows straight.

Exercise #4: Flip Flop Toe Touches

2 sets of 10 reps. (1 rep = Toe touch on both sides)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Shoulder strength and Obliques

‚ÄčTips:
1. ‚ÄčTouch your toes and hold briefly on each side.
2. Keep your hips high as you rotate onto each side.
‚Äč3. Keep your back flat whenever you transition into the neutral plank¬†position.

Exercise #5: See Saw

2 sets of 10 reps (Do 1 set of 10 reps on each leg)
‚ÄčRest 10 seconds in between sets.
‚ÄčBenefits:¬†Full Body Strengthening & Balance

‚ÄčTips:
1. ‚ÄčAnchor standing leg firmly into the¬†ground by engaging the glutes.
2. Stretch your leg long behind you as you lift it up.
‚Äč3. Look directly down and¬†keep your neck long as your body gets parallel to the floor.
4. Keep your core super engaged.

More core conditioning exercises here.

A final word about these exercises to Improve Balance:

Do take your time doing each exercise and be sure to keep your muscles engaged for a better workout. If you struggle with the balance, that’s ok. You have permission to fall over! Just keep doing them and you will definitely see improvement.

Let me know which exercises you find easy and which ones are more challenging!

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Comments

  • Dennis Javelo
    May 25, 2017

    Ah, perfect! I always lose my balance on my spins and end up separating from my dance partner (i.e. the 3 step turn in the gold cha-cha routine). Hopefully this helps! Thanks!

    • Admin bar avatar
      LiWen Ang
      May 25, 2017

      Dennis! The conditioning will help… especially the tight rope walks. During the 3 step turns, focus on spotting your partner to keep your balance. ūüôā

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