Scott Schwab:

Today I wanted to discuss a couple of exercises that promote good balance and posture. When working out and in anything really, a lot of our ability to run without pain and work with out the little annoyances relates to your core. Your core strength relates to your overall health and the bodies ability to respond to injury, sickness, and stress. Yes seems far fetched, but imagine a body that has great posture and a strong core, and you will see many of the stresses of not being able to do things and soreness reduce.

We all get sore from time to time and could improve our ability to do certain activities. However, I have seen elderly people that look like they are 10-15 years younger, and you see them being active and usually in great shape. Every workout regiment needs core building exercises as a foundation. The benefits of being in shape are wonderful, but the benefits of having a healthy and balanced body are even better. Here are a couple of exercises that will help build balance.

Standing toe touch

This exercise is done by standing straight up, feet together with exaggerated solider like posture. With hands on your hips or a light weight to your side, take one hand and touch your foot as you are bringing your leg back and upwards as far as you can. Imagine a standing toe touch, but with only one hand doing the touch and the leg being brought straight back. As you bring your body up to the starting position bring your leg forward and knee up to a 90 degree angle. Repeat each leg 10 times and 4 sets.

Statue of Liberty

In the same vertical position, you will take a low weight and while balancing on one leg with your one knee at a 90 degree angle, you will bring your weight up and reach as high as you can. The best form is to have the weights at chest level and push the weight up with palms facing away from you. As you bring the weight down bring twist the weight and have the palms facing toward you. Keep the other weight at chest level, stationary. You can do 10 in a row with one arm and switch or for more of a burn and coordination go back and forth between arms. Repeat 4 sets.

Standing Squats

This one is great if you have a half ball mounted on a platform. Many gyms have them. Turn the ball so you can stand on the platform and you can either have weights or not. Weights are better and will give you more of a burn. Stand with feet shoulder width apart on the ball. Be careful because the half ball will be slightly unstable. This is good, because you will notice the muscles in your legs contracting. Hold the weights in front of you and go down slowly into the squat position. Repeat 10 times and 4 sets.

Lunges

These aint your mammas lunges. These can be done either with weights or not, use your own discretion. As you go into each lunge as you come up you will kick the leg furthest back upwards. The balance is great and I promise you will feel a burn like no other. Try and go 10 steps with each leg going back and forth. As always get 4 sets in.

The most effective way for this workout to be useful is move between the different workouts. If that is not available go quickly as possible, but also being effective. The reason for the speed is getting your heart rate up. However, if you just breeze through the exercises without proper form, you will miss the effectiveness.

ABS

Lay on a bench with your feet and arms fully extended parallel to the bench. If you feel like Rambo, put a weight in between your feet and hold it at a 35 degree angle. Also take a weight in your hands and reach back and let the weight slowly pull your arms down until you can almost touch the ground. Bring the weight straight above you while bending your elbows. Slowly bring the weight down until you almost touch your forehead and return your arms with the weight into the starting parallel position. The secret is to keep your legs elevated the entire time.