14/02/2026
โD๐ถ๐ฑ ๐๐ผ๐ ๐ธ๐ป๐ผ๐ ๐ฏ๐ฎ๐น๐ฎ๐ป๐ฐ๐ฒ ๐ถ๐ ๐ฐ๐ผ๐ฟ๐ฒ ๐๐๐ฟ๐ฒ๐ป๐ด๐๐ต?
Most people think core training is all planks, crunches, and Bird-Dogsโฆ
but your balance is one of the strongest indicators of how well your core actually works.
And here is the thing, itโ is not just important for seniors.
Good balance protects your joints, improves movement quality, boosts athletic performance, and lowers injury risk at any age.
Today, Jill is showing us a dynamic balancing exercise - the BOSU Single-Leg Balance.
This is a fantastic functional exercise for core control, ankle stability, hip strength, tilting reflex and overall coordination.
How to Do a BOSU Single-Leg Balance
1. Set Up
Place the BOSU dome-side up (or any uneven devise like tile boards, dura-disc and even some pillows or foam) and step onto the centre with both feet to find your balance.
2. Establish Your Core
Gently draw your belly button inwards and keep your ribs stacked vertically over your hips eg no leaning.
3. Shift Your Weight
Slowly transfer your weight to one leg without letting the hips drop or twist.
4. Lift the Opposite Foot
Raise the other foot slightly off the BOSU while keeping the standing leg soft (never locked out).
5. Hold & Control
Maintain balance for 30 - 60 seconds, focusing on:
- steady breathing
- minimal movement of the feet
- minimal wobbling
- hips level and stable
-maintaining core strength
6. Switch Sides
Repeat on the other leg โ aim for 2โ3 rounds each side.
It may look simple but your core, ankles, and hips will definitely tell you it is working!
Reminder: Listen to your body and adjust as needed. It is recommended that you consult an exercise professional before starting any new exercise program. If you are unsure where to start, have any questions, need specific advice or have any niggles/injuries, I am here to help you train safely and effectively.
