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Better Balance: In All Six Body Positions!

By: Erika Quest

Our balance begins to decline at the age of 30! Without challenging ourselves and/or our clients, by incorporating all 6 body positions, it will steadily go downhill. However, the good news is better balance can be achieved when practicing regularly!

Add these 6 simple balance strategies into your mat classes, Pilates sessions AND daily life to help improve fall prevention and reaction time. Plus, it'll help you check in on yourself and your clients and classes to get a gauge on how well we're moving through activities of daily life, such as getting up and getting down.

Kneeling — 50/50

Set-up:
High kneeling on knees hip distance apart.

Execution:
Transfer weight to one knee and lift the other off floor. Notice how high you can life the other leg without losing balance. Repeat other side.

Challenge
Dim the eyes and/or keep arms at side.


Side — Side Star

Set-up:
On one side in a slight banana shape with legs long. Bottom arm cradling head, top arm on floor.

Execution:
Lift both legs off the floor and then take the top leg towards the ceiling. Lift top arm towards ceiling. Repeat other side.

Challenge
Lower and lift top leg and arm while maintaining balance on hip.


Sitting — Roll Back w/ Leg Changes

Set-up:
Seated on top of sits bones.

Execution:
Roll back half way through spine with arms forward and lift one knee to table top. Hold body position and switch legs.

Challenge
Hold both legs in table top and tap both to floor and return.


Supine — Windshield Wiper

Set-up:
Lying on the back with knees bent and hip distance apart.

Execution:
Lift into a bridge position on shoulders, but just below neck. Release one leg to ceiling and windshield wiper it out to the side and back.

Challenge
Extend lifted leg on same diagonal as leg on floor and do windshield wiper in a lower position. OR, remove arms from floor.


Prone — Balance Bird Dog

Set-up:
Quadrupled or all fours.

Execution:
Opposite arm and leg reach.

Challenge
Add windshield wiper to both arm and leg.


Standing — Single Leg Dead Lift

Set-up:
Standing on one leg.

Execution:
Extend lifted leg back behind you while trying to touch the floor with both hands.

Challenge
Open one arm out to side and look towards it while in the hip hinged position.

About Erika Quest

Owner of Studio Q Pilates Conditioning in Laguna Beach, CA Erika Quest is a Balanced Body® Master Instructor, and on the BOSU® & Hedstrom Elite Team providing international continuing education. She is also a Body Arts & Science International® Graduate and honored to be an instructor for the prestigious Pilates Anytime, Inc. She is a premier presenter at many fitness / wellness conventions including IDEA World, SCW Mania, Balanced Body Pilates on Tour, Pilates in Asia and RIMINI Wellness. Also a former corporate marketer and passionate freelance writer with articles published by Pilates Style Magazine, IDEA Pilates Today, IDEA Fitness Journal & more.