Sanya Malhotra’s dedication to fitness never fails to impress her fans. Her recent balance act at the gym is no exception. In a recent Instagram video, the actor demonstrated an advanced balancing routine on a wooden balance board.
Under the guidance of a fitness coach, Malhotra expertly balanced on one leg and placed a brick on her raised leg. All the while, the coach humorously performed the “bumblebee dance” in the background. This remarkable display of strength and control highlighted the benefits of balance training in any fitness regimen.
Here’s why it’s important
Ishvinder Singh Sodhi, a health and fitness expert, told indianexpress.com: For professional athletes, this means being faster at catching the ball and throwing it quickly, changing direction at high speeds, and managing physical impacts during play. ”
For everyday fitness enthusiasts, balance exercises improve postural alignment and body awareness, leading to improved functional movement in daily activities, says Dr. Bajra Shrabani, Senior Physiotherapist and Certified Pilates Trainer at Tone 30. he adds. “Working on balance training also improves your proprioception, helping you understand where your body is in space and improving your overall coordination,” she says.
Role balance exercises can help prevent injuries
Dr. Shravani says, “Balance exercises play an important role in injury prevention by strengthening the stabilizing muscles around the joints, especially in the ankles, knees, and hips.” These muscles maintain joint stability. This is essential to prevent injuries such as ankle sprains and knee injuries due to sudden changes in movement. ”
Regular balance exercises allow these muscles to respond quickly and efficiently, reducing the risk of lower-body injuries, she says. This is especially beneficial for those engaged in sports or high-impact activities, as balance training strengthens the body’s ability to recover from unstable forces.
strengthen core strength
Sodhi said: “In today’s world of desk jobs, spine and cervical spine-related problems are on the rise. Traditional crunches and sit-ups can exacerbate the underlying problem. Core balance training exercises are unnecessary for the spine. They offer a safer and equally effective alternative to traditional abdominal exercises.
Core balance training, he continues, increases the body’s overall resilience and strengthens coordination. Training multiple muscle groups improves your balance and reduces your risk of injury. This also supports efficient movement patterns. As a result, individuals experience improved overall health and reduced risk of chronic pain. “Regular core balance training also improves athletic performance and daily functional ability. It promotes mindful movement and body awareness, allowing for more precise control and fluidity of movement,” says Sodhi. emphasizes.
Engaging in balance training also improves proprioception, allowing individuals to understand where their body is in space and improving overall coordination (Source: Freepik)
Balance exercises for beginners
Here are some practical balance exercises from Dr. Shravani:
*One-leg balance: Stand on one leg for 20 to 30 seconds while maintaining a straight posture. As you progress, you can extend the time or even try standing on an unstable surface, such as a pillow.
*Heel-to-toe walking: Place one foot directly in front of the other and walk straight. This simple exercise improves stability and lower body coordination.
*Balance on a balance ball: Sit on a balance ball with both feet flat on the ground and lift one leg off the floor. This puts stress on your core and improves your balance.
*Wall Pilates Exercises: Wall Pilates provides a gentle introduction to balance work by allowing you to use the wall as support during your exercises. Movements such as sitting on a wall or lifting your legs against a wall increase stability and core strength while promoting balance.
Sodhi says, “Start with 10- to 15-minute sessions two to three times a week. Gradually increase frequency and duration as your balance improves. For optimal results, Aim for 3-4 20-30 minute sessions.”
