How to increase balance effectively.

[AAAhmed46]

Besides standing on a stool, can anyone tell me any exersizes or methods that increase balance quickly? I hear working abdominal muscles do, but im not sure. And is there another way BESIDES abbs to increase balance?

[Builderofmuscle]

Balance is what I call a supporter. A supporter is an attribute that supports all the other attributes. Balance, strength, flexibility, and endurance are what I call supporters. Directives are what are directly used in martial arts and combat. Power, speed, agility, and coordination are what I consider directives.

So, balance should be not be the focus of your overall workout, but should consist of about 20 to 30% of your workout or training. Do about 10 minutes of balance training.

Doing squat, lunges, pushups, toe raises, and similar exercises on an unstable surface will increase balance. Do them with one arm or one leg, to make it harder. A wobble board is great. If you don't have a wobble board, do it on a skateboard, on a ball, or other such objects.

[mjmnam]

ride the bus or subway and stand in the middle aisle not hanging on to anything and try to stay standing. as you get better at this try not to look at any turns coming up.

[AAAhmed46]

Is thier any "one" exersize that could help me?



And, i seem to have trouble keeping my knee high(i cant press it close to my chest like most martial artists WITHOUT using my hands) which in turn screws my kicks over. Is this my balance affecting me, or flexibility?

[Scott Kano]

I wanted to do exactly the same improve my balance.
So went into the magazine shop and saw October 2002 issue of black belt magazine and it says on the cover, 4 ways to build better balance
So here goes, firstly stand on one foot with the other in the air in like a crane stance, hold for 15 seconds to start with, and then hold for another 15 seconds with eyes closed. Now grab the leg that is elevated in the air grab the bottom of your foot and pull it round so your knee is poking forward (like your going to do a side kick but u holding your foot and your knee is pointing). hold for 15 eyes open and closed. Now do the ballerina. Stand on the same foot and put the other one out the back and stretch your arms out sideways, like you skating like a ballerina. Hold for 15 seconds with eyes closed and open again.
Now next set of three exercises, you stand on one foot poking the other one out in front of you elevated in the air and grab the front of your foot, (like the crane stance but instead of lifting your leg up it is out strectched and you holding it). Hold for 15 seconds eyes open and closed. Now the leg on the ground bend it slightly and keep your hand on your foot (its exactly the same but you are just bening the standing leg again. Hold for 15 seconds eyes open and closed. Now bend the leg down so your bum is almost touching the floor and keeping everything else where it was (I found this not that easy to do). Hold for 15 secs, eyes open and closed.

NOTE: Do the exercises with each leg, as you get better hold for longer seconds with eyes open and closed. You should notice it is harder with eyes closed as balance relies on sight.

Other exercises include putting a thin plank along to step ladders or something walking across with eyes open and closed, then raise it higher as you get better. Also walking on curbs is good, but may attract strange looks.

You want anymore details just give me an e-mail or icq or msn me.

Thankyou for your time
Scott

[AAAhmed46]

Yo thanks dude! Seems easier then what some other guys told me to do!

My msn is AAAhmed46@hotmail.com


Though, at the part where you "look like a side kick" i had a hard time understanding. Can you make that part clearer?

[Scott Kano]

Well Ill say exactly what the magazine says so bear wif me here people.

1: Three-point balance: This exercise is similar to those done in modern dance, ballet,figure skatingand gymnastics. While standing on one leg, bend the other leg and raise your thigh until it is parallel to the floor. Hold this position for a 10 count. Keeping your thigh horizontal, swing your leg to the side until it is 90 degrees from where it was. Hold it for a 10 count, then lean forward and reposition the leg behind you in what a ballerina would call an arabesque. Hold it for a 10 count, then repeat the sequence with your other leg. Gradually increase the length of time you hold out your leg until you can exceed one minute. Once you have accomplished that, modify the exercise by straightening your leg as you hold it horizontal. To raise the bar even more, do it with your eyes closed.

[Scott Kano]

2: More exercises- Walking the beam

Place a 10 foot long beam (no more than 4 inches wide) on the ground and walk across it several times a day. When you can do so without losing your balance, close your eyes and try it. Once you have mastered that, place the beam about a foot above the ground. When you feel comfortable crossing at this height- at first with your eyes open and then with them closed- raise the beam higher still. When it is six feet above the ground and you can easily walk along it, you will have mastered this exercise. NOTE: If you dont have access to a suitable beam, you can begin this exercise by walking on curbs- as long as you dont mind the strange looks it attracts.

[Scott Kano]

3: Single leg squats: Hold one leg parallel to the ground and in front of your body. Grab that foot with your your same side hand. Keeping your knee straight, slowly lower yourself until your buttocks rest against your calf, then stand up. Repeat using your other leg.

They say it is good to do these exercises in places like parks, the beach and other out door places, to get you to mantian good balance in any environment.

I have actually found that my balance has improved, and even my sensei said while this guy was trying to throw me I managed to maintain good balance and got out of the throw.

Anymore questions or anything feel free to post here or msn me on my email addy in my profile.

Thanks
Scott

[AAAhmed46]

THANK YOU!!!!!

[Sage Gemini]

In the book, Bruce Lee's Fighting Method: Basic Training, it says balance can be improved by standing on one leg...

[kh_s]

Ball of the foot

One foot, would you get better results if you were on the ball of your foot ? Anyways how long does it take for most people to find better balance results doing these 1-leg balance exercises ?

[Builderofmuscle]

Why yall so hung up on balance? I seem to have acquired balance through martial arts training, or maybe it came from a year of gymnastics. If a balance, is truly a problem for you, your better off buying a book on it, or you can cross-train with gymnastics, or yoga. Yoga is prbably better, because you can do it in your own home.

[Scott Kano]

Builderofmuscle this guy didnt mention he wanted to do gymnastics and yoga, he just wanted to know a few exercises. These exercises work quite well I reckon, Im actually thinking of starting yoga soon anyway.

[movalchick]

try standing with one knee slightly bent with the foot from the other leg resting on your knee(the one thst bent), then close your eyes switch sides try this for about 30secs at first then increase it by one minute. another thing that would help if you have one leg up is point the foot thats is up down. and if you keep your spine aligned it helps too.