The One legged forefoot is a great exercise you can do in many places. Try it when brushing your teeth or just standing around waiting for your ride. You will both improve your balance as well as strengthen your feet and lower legs.
Nel is practising his balance and strengthens his feet while brushing his teeth.
Start by standing on one leg. When you feel comfortable with your balance and can stand on one leg for a longer period of time without losing your balance, it’s time to take this exercise to the next level. It’s time to go forefoot!
While standing on one leg, raise yourself up on your forefoot and keep standing on one leg. Try to maintain this position for a longer period of time. Aim for 60 seconds.
An even more advanced version is to stand on one leg on a balance board and if you really want to make it tricky you should also be carrying something heavy.
Mel is stretching her glutes and practing balance while waiting for a train.
Experiencing pain in your lower back or hips?
You are not alone and tight glutes may be one reason for this. The glutes, or gluteus maximus as they are called are basically your butt and they tend to get tight if you sit down a lot, and especially if you sit with your legs crossed. You should as often as possible stretch your glutes to open up your hips.
The standing glutes stretch might be a difficult exercise, but it’s also one of the most versatile exercises there are since it not only stretches your glutes, but at the same time includes balance in the exercise.
Stand on your left leg and place your right ankle on your left thigh. Lower yourself down as you push your hips back to a seated position. You will feel tension in the right side of your butt. You can keep your hands at your hips or help the stretch by gently pressing on the right knee. Hold the position for the desired amount of time and then switch to the other side. Remember to breathe during the stretch. If you have trouble keeping your balance you can find something to hold on to.
Try this exercise when waiting for a train or maybe when waiting for water to boil in the kitchen.
Exercise: The Flamingo
Situation: On public transportation
The Flamingo is a balance exercise you can do if you find yourself standing on an unstable platform such as on a train, bus or in an elevator.
It couldn’t be more simple to do. Just lift one leg slightly and try to keep your balance without holding on to something. Public transportation are rarely known for providing a smooth ride so you are in for a challenge, but if you for some reason think it’s too easy then try to close your eyes while still standing on one leg.
You will get a great balance exercise and also strengthen the muscles on your lower legs.