A strong core and good balance helps athletes improve performance in their sport. Core strength creates stability in the midsection, allowing more power to be generated from the hips and transferred through the torso into the upper and lower body. Good balance helps with quick changes in direction and stability during movements.
As we age, balance tends to deteriorate due to natural declines in muscle strength, reaction times, vision, and the vestibular system. Poor balance increases the risk of falls, which can lead to serious injury in older adults. Incorporating balance training exercises that challenge your stability can help counteract age-related balance problems. Specific types of activities like Tai Chi, yoga, and dynamic standing balance exercises help improve steadiness by strengthening the small stabilizer muscles, tendons and joints. They also focus on posture and alignment. Maintaining good balance as you age allows you to retain mobility and independence. Just simple exercises like standing on one foot, walking heel to toe, or using a wobble board a few minutes a day can maintain and even restore balance ability. Along with strength training, optimal nutrition, and managing health conditions, balance training plays an integral role in healthy and successful aging.
Core and Balance Training Exercises
Some great core training exercises include:
Planks
Planks build isometric strength to improve posture and stability.
Get into a pushup position, then bend elbows and rest your weight on your forearms
Maintain a straight line from heels through the top of your head, bracing your core
Hold the position for 30-60 seconds
Medicine Ball Twists
These improve rotational power and mimic the twisting motions seen in sports:
Stand with feet shoulder-width apart, holding medicine ball at chest height
Twist your torso to one side, swinging the ball across your body
Twist back the other way, repeating for 15-20 reps
Wobble Board Exercises
Wobble boards challenge your balance and engage stabilizer muscles:
Stand on the board with feet shoulder-width apart and knees slightly bent
Tilt and balance the board without letting it tip over
Start with 30-second sets, working up to 2-3 minutes
Keep Moving
Incorporating core and balance training allows generation of more power, improves stability, and helps prevent injury. A mix of planking, medicine ball twists, and wobble board exercises trains the core muscles and challenges balance. With a strong foundation, athletes can reach peak performance in their sports.
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