Balance

ONE ARM BALANCE PUSH-UP

One Arm Balance Push-Up Starting Position
One Arm Balance Push-Up Starting Position

Hi!  The one arm balance push-up is a great exercise for improving your balance and strengthening your core, shoulders, chest, and triceps all in one move.  It may sound hard to do, but it’s really not that hard.

To start the movement, you assume the up position of a push-up first with your feet close together.  Then you take one hand off the ground, and raise your arm upward so that your arm is fairly straight and hand pointing toward the sky.

One Arm Balance Push-Up Action Movement
One Arm Balance Push-Up Action Movement

Hold that position for 2-3 seconds and then lower your arm back to the ground so that you’re back in the push-up position again.  Repeat the movement doing it 6 times with each arm.  If you can’t do 6 to each side then do as many as you can.  Write down how many total reps you were able to do on each side afterwards.  Keep the number in a journal along with reps from other exercises in your program.

This way you can have goals to shoot for and break each time you do the exercises.  Be proud of yourself for doing as much as you can, just remember, you’re way ahead of those on the couch that didn’t do anything!  If you have any comments or questions please let me know below and I’ll gladly get back to you.  Thank you for your valuable time and have an excellent day!

Jon


SINGLE-LEG BALANCE REACH

Hello everyone!  Today I’m going to be explaining how to do the single-leg balance reach.  Balance is another ingredient in the recipe for success I talked about in an earlier blog How to get fit with a recipe for success.  It’s one of the most important elements to great fitness.  Having good balance will allow you to do more challenging exercises as you progress in your exercise program.  This will enable you to get in better shape and also have fun doing it.

Having fun doing your fitness moves is key because if you’re having fun you’ll be more inclined to do it again.  It also helps put you in a better mood so working out won’t feel like such a grind.

Single Leg Balance Reach Start Position
Single Leg Balance Reach Start/End Position

The Single-Leg Balance Reach is a very simple movement that can be done anywhere.  You start by standing with one foot 2-3 inches off the ground with hands on your hips.  You then move the leg that’s off the ground laterally to your side as far as you can extend it.  Then you bring that same leg back to where you started keeping it 2-3 inches off the ground.  Do this 12 times and then repeat the process with the opposite leg.

Single Leg Balance Reach Action Movement
Single Leg Balance Reach Action Movement

If you let your foot hit the ground once in a while and can’t do 12 don’t get down on yourself!  Just keep trying and do the best you can.  Be proud of yourself for at least trying, moving, and doing something.  Remember, getting in shape doesn’t happen overnight.  Also, when you’ve finished write down how many reps you were able to do.  This way you can track your progress over time.  If you have any questions or comments please leave them in the comments box.  Thanks for reading and best of luck on your journey to great fitness!

Jon


SIDE HOP

Hello!  Today I’m going to discuss how to do the side hop.  It’s a very simple balance move that also helps improve lower body strength. To do this you start by standing on one leg.  You then take the leg that’s not on the floor and flex it to about 90 degrees.  Next you lean slightly to the side of the leg that’s on the floor.  Then you do a small hop sideways in the direction of the leg that’s raised.  When you land the leg that was previously raised is now on the floor.  The leg that was previously on the floor is now flexed to about 90 degrees.  Hold this position for a count of 5 seconds and then repeat the process going back the other direction.

Side Hop
Side Hop With Right Leg Elevated
Side Hop
Side Hop With Left Leg Elevated

 

 

 

 

 

 

 

You can hold your arms away from your body at about waist level.  This will help you maintain your balance as you do the movement.  Execute the exercise 12 times and each time you hop to a side hold that position for 5 seconds.  If you’re not able to do 12 then do as many as you can, but don’t get down on yourself as you’ll improve over time.

When you’re finished write down how many you did.  This way you can have a goal to shoot for or exceed next time.  If you have any questions or comments please leave them below.  Thanks for your time and best of luck in your journey to be fit!  Take care,

Jon


PUSH-UP WITH OUTWARD HIP ROTATION

Hello!  Today I’m going to describe how to do a balance move that also combines some strength with it. One thing you’ll notice about my site is sometimes I like to combine different components of fitness into the same exercise.  This one is called the push-up with outward hip rotation.  It combines balance with chest, shoulder. and tricep strength.

Push-up With Outward Hip Rotation Starting Position
Push-up With Outward Hip Rotation Starting Position

To start the exercise you get in the push-up position with your hands on the ground in front of you and your body in a fairly straight line.  You then do a push-up and come back to the up position, then you take one foot off the ground and move your leg outward.

Once in that position hold your leg outward for 2-3 seconds. Then lower your leg and bring your foot back to the ground.  At this point you should be in the up position of a push-up.

Then do another push-up and when you come back up repeat the process again.  Do 12 repetitions if you’re able, or if not do as many as you can.  Write down how many you were able to do so you can have a journal of your progress.  This way the next time you work on your balance and do this move again, you’ll have a target to shoot for and hopefully exceed.

Push-up With Outward Hip Rotation Action Movement
Push-up With Outward Hip Rotation Action Movement

If you have any comments or questions please let me know and I will get back to you.  Thank you for your time and best of luck to a healthy lifestyle!

Jon

 

 

 


STANDING QUADRICEP STRETCH

Hello!  Today I’ll be explaining how to do a move that combines balance with flexibility.  It’s great for stretching the quadricep and it also challenges your stability at the same time.  It’s called the standing quadricep stretch and it’s extremely easy to do.  All you do is start with your feet shoulders width apart.

Then you raise one leg off the ground while flexing the knee at the same time.  You take your hand that’s on the same side as the leg that’s being raised and reach back and grab your foot.  Once you have a hold on your foot hold the position for 30 seconds or as long as you can.

Standing Quadricep Stretch
Standing Quadricep Stretch

You’re basically standing on one leg.  You can take the opposite hand that’s not holding the foot and hold it out to your side to help maintain your balance.  If you can hold the position without stretching out your opposite hand that’s even better.

However, if your balance isn’t that great right now you can stretch your arm out.  Over time you should be able to do the move without extending your arm out.  Once you’ve held the position for 30 seconds or as long as possible switch over and do the same thing with the other leg.

You can use this same move as part of a warm-up or cool-down also.  So go ahead and give it a try, how well is your balance?  If you’re like most people balance isn’t something that gets a lot of attention while working out.

However, the more you work on your balance, the more challenging moves you’ll be able to do going forward.  This in turn will lead to improved overall fitness for yourself.  If you have any questions or comments please leave them below as I’ll look forward to hearing from you.  Thanks for reading and have a spectacular day!  Take care,

Jon


SINGLE LEG SQUAT REACH

Single Leg Squat Reach Starting Position
Single Leg Squat Reach Starting Position

Hello!  I hope everyone’s having a great day, today I’m going to discuss how to do the balance move Single Leg Squat Reach.  It’s not a hard move and is great for enhancing your balance as well as coordination.  To do this move, you start out standing with one foot a few inches off the ground and your forearms and hands facing forward.

Then you squat down and touch both hands to the ground.  The foot that’s off the ground to start with, should remain off the ground the whole time throughout the movement.  After touching the ground, come back up to the same position you started in.  Repeat the movement 12 times for both legs.  If you’re not able to do 12 then do as many as you can and write down your results.

This way you’ll have a goal to aim for the next time you do the exercise.  If you have any questions or comments please let me know and I will get back to you.  Thanks for your time and best of luck to a healthy lifestyle!

Single Leg Squat Reach Action Movement
Single Leg Squat Reach Action Movement

 

 

 

 

 

 

Jon

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