I follow a lot of #fitspo type of social media accounts, and every now and then I’ll watch a workout clip on Instagram and literally bug out seeing what some of these girls can do with their bodies. I mean, no, I’m not talking about how cute their sponsored shaker cups look next to their butt-facing-forward mirror selfies. I’m talking about these crazy moves that require more balance and coordination than 99% of America can handle. Like, I work out regularly, but honestly my flexibility and balance are pretty shitty, and it’s something I’m trying to work on. Here are six exercises to improve balance and flexibility that I’m incorporating into my own routine . Please join me so I’m not the only one struggling through pistol squats at the gym.
1. Bosu Ball Split Squats
The bosu ball is meant to make any exercise harder, and that’s because it screws with your balance, making you use your own body to stay aligned throughout the movement. If you do split squats regularly, try adding the bosu and it’ll really help any imbalances you have in either leg. The idea is to prop one leg in a lunge on the bosu behind you, and then use your front leg to move up and down, pushing with your glutes throughout the movement. If you’re a newbie, you’ll probably start tipping over when you start, so just take your time and focus on grounding yourself with your front leg. If you feel like one side is easier than the other, that’s completely normal and it’s because we’re usually stronger on one side. That’s why we’re doing this. Once you master this, try putting the front leg on the bosu, because variety is the spice of
pulled muscles life.
2. Lunge Hip Flexor Stretch
This move looks like more of a stretch than a real exercise, but honestly it’s a must and it’ll help with other exercises. It helps with mobility, flexibility, and coordination, so you’d be missing out just by skipping it. Especially if you sit at a desk all day, this move is amazing for opening up your hips and relieving any tightness from sitting for so many hours. Start by placing your hands on the ground and stepping back with your right leg, like you’re stepping into a reverse lunge. Then, straighten out the back leg and feel the stretch in your hip flexors as your front leg bends in front of you. Hold for a few seconds before switching to the other leg.
3. Alternating Arm Plank
This one is harder than it looks, so again, TAKE YOUR TIME. No one has ever rushed you through a plank, and the stability aspect here is key. The idea is to hold a regular high plank, but alternate arms so that you only have one hand on the ground at a time. This move hits your shoulders, abs, and arms all at once, and it also ensures you’re not relying on one side of your body during other ab exercises. Remember to keep your hips as square as possible without swaying or lifting to one side. If this starts to feel like a side plank, take a break and start again.
4. Pistol Squat
Ugh, pistol squats. Ask any trainer and they’ll tell you this exercise is QUEEN of one-legged training. You’re basically putting all your bodyweight on one leg at a time and squatting with only that leg, so yeah, it’s hard. If you need to hold onto a bench or TRX straps at first, do it. In a standing position, raise one foot off the floor and descend into a squat. As you squat, try to extend your front leg forward without losing your balance. Then, get as low as you can before slowly rising up, straightening out your knee and driving through your heel. You should feel this in your glutes on the working side. Again, take your time and just focus on the balance part. The rep count doesn’t really matter here, so just try to do a few without falling over. You’ll go deeper, do more, and need less assistance as you get stronger.
5. Opposite Arm & Leg Raises
Contrary to its name, the opposite arm and leg raise is actually more about your core and torso region. You’re basically raising your right arm and your left leg at the same time while on all fours, so the goal is to keep the rest of your body as still as possible. You’ll need to keep your back flat and engage your core. Squeeze your abs while you slowly extend your arm and leg, and then take a second to look forward at your reaching arm before lowering down and switching sides. This should also help strengthen your back, so make sure not to arch your spine and ruin your form. Think about pulling your abs in before lifting, and then when you reach out, keep your arms and legs parallel to the floor. For extra credit, get off your knees and do this from a full plank. Good luck in advance, is all I have to say.
6. Standing Crunch With Clap
Balancing on one leg is already difficult AF, so adding in a crunch and an under-the-leg clap may take some patience. This move has two parts, so let’s discuss both. It’s kind of like tapping your stomach while rubbing your head. Takes a shit ton of coordination, is what I mean. Balance on one leg, keeping your other knee 90 degrees with your hands over your head. Then, crunch forward, bringing your hands under the raised leg for a little clap underneath. Bring your hands up and then back down for a few reps, and then switch to the other side. Also, try looking as happy as the girl in this GIF.
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