Daryl shares his top five exercises that can you can use to improve your balance and stability. These can all be done at home as a circuit, added to your current programme or even just used as a good warm up as you look to become more advanced
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The bird dog This is a great exercise for core and low back stability
1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips
2. Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your bum
3. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep
4. Do five to 10 reps -
Single leg glute bridge This is a good single leg exercise focusing on glute strength
1. Lie on your back with one leg raised in the air
2. Thrust forward and raise your hips off the ground as high as you can
3. Slowly lower yourself to the floor
4. Perform 10 to 20 reps -
Thera band lateral walks A good exercise and drill for lateral hip strength and stability
1. Place a resistance band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart
2. To begin, take short steps forward alternating your left and right foot
3. After several steps, do just the opposite and walk backward to where you started, before repeating five to 10 times -
Split squats A great overall lower body single leg strength exercise
1. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise
2. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position
3. Perform 10 on each side -
Side plank This is good for lateral stability and core stiffness
1. Lie on your left side with your knees straight. Prop your body up on your left elbow and forearm. Raise your right hand until it’s perpendicular with your torso. Your body should form a T shape
2. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Breathe deeply
3. Hold this position for as long as you can and do five to 10 reps
