This is the latest in a series on functional-fitness exercises that target specific sports.
Today: Balance, demonstrated by Khursha Sheikh as directed by Jamie Atlas, lead trainer for Fitness By Atlas ().
Twisting Balance on Step
What it works: Internal and external obliques, core, hip, thigh and ankle stabilizers
Why to do it: We rarely lose our balance while in a stationary position. Often, when we are standing on one leg, we don’t look where the other foot is stepping. This exercise teaches us to maintain balance one leg at a time while the upper body is in motion. This exercise challenges your muscles to work together in balance — all the muscles from the toes to the nose!
How to do it: Stand in a stairwell (or on a step) with one leg hanging down. Turn the upper body to face toward the top of the stairwell with your hands behind your head. Drop one foot slightly, without touching the next step. As your foot drops, turn the upper body to face down the stairs. Repeat this single leg stand/drop with twist in a smooth movement, taking 1 to 2 seconds to face down, then 1 to 2 seconds to face up the stairs.
Goal: 10 twists on one leg, then turn and challenge the other leg.
Claire Martin
