if you are a dancer cheerleader gymnast yogi or just want better balance then you need to try
this routine doing this will help you balance in leg holds needles scorpions tilts and more
but in order to see permanent results you need to stay consistent so that's why i'm challenging you
to do this routine daily for at least two weeks if you're up for the challenge i'd
love if you could let me know by liking and commenting on this video and now let's go
ahead and get started with the routine to start we are going to stand on one leg for 20 seconds
if you find this difficult you can modify by holding on to a wall or an object but since
this is a balance routine i want you to try to not hold on anything for as long as you can
next hold the same position except with your eyes closed practicing balancing with your
eyes closed like this will make it feel even easier to balance when your eyes are open
you can now open your eyes and then grab onto your
leg to pull it up into as high of a heel stretch as you can
a tip for improving balance is try to keep your eyes focused on one thing in front of you
in a few seconds i want you to hold this position but close your eyes
you can open your eyes again and now we're going to go into a scale position
this one will just be 20 seconds with your eyes open
next we are going to repeat those three body positions we just did except balancing on the
other leg first is just standing on one leg with the other one straight out in front of you
now close your eyes
you can now grab onto your leg to lift it as high as you can
it's totally fine if you can't lift your leg super high this will still help improve balance
and if you want to improve leg flexibility as well you can always add on one of my leg stretching
routines after this i'll leave one of my favorite leg stretches linked in the description
now close your eyes
open your eyes and then go into the scale position
after this we are going to do 20 toe rises which will really help
improve your calf and ankle strength for balance
now we are going to hold this position for 20 seconds
it's totally okay if you fall off your toes just get right back up
stand on one leg to do five more toe rises
switch legs and repeat those five toe rises
to finish off with these we are just going to do five more on each foot
you can now switch feet
to finish this routine we will be doing some core exercises which are super important
because having good balance requires a lot of core strength first up is a high plank if you find
holding a plank for this long is too much for you right now you can start by doing it on your knees
now go on to your elbows to hold a low plank
there's only two moves left of this routine so don't stop now you are so close to the end
and the last two moves are very beneficial rotate onto your elbow to hold a side plank
again if this is too challenging you can always go down onto your knees
switch sides to repeat the side plank on your other arm
for the last move we are going to hold boat pose so sit leaning back with your legs straight out
in front of you to modify you can do this with your legs bent or to challenge yourself
further for the last 15 seconds you can sit back into a hollow body hold as i will demonstrate
great job on completing this routine and a
huge shout out to today's #annamcnultychallenge feature if you would like to also do
a stretch routine to improve your flexibility just click here for a full body stretch