Balance is a hot topic with the older people I train. They all want to know the best exercises to help them stay upright and reduce their risk of falls.
I actually recommend starting balance training as soon as you hit your 40s, by doing unilateral (single-sided) moves and trying wobble board exercises. This can help with stability, co-ordination, and improve your muscles’ ability to react.
It’s also a good idea to train your central core muscles too, which help stabilize your body.
If you need a low-impact approach to balance training, I recommend these seven tried-and-tested moves, which I program for my older clients.
They’re designed to be done with a pair of light weights and a chair for support.
How to do the workout
The moves
- Back leg raise
- Flamingo stand
- Leg swing
- Seated running man arms
- Seated overhead press
- Seated alternate arm front raise
- Seated side crunch
You will need a chair or stable surface and a set of light dumbbells for this workout.
Aim for 8-10 repetitions of each exercise, or 8-10 on each side if it’s a unilateral move, and do three rounds in total.
Take as much rest as you need in between moves and sets.
Exercise explainers
1. Back leg raise
Sets: 3 Reps: 8-10
- Stand behind a chair with legs hip-width apart.
- Slowly lift your right leg back—don’t bend your knees or point your toes.
- Hold for one second, then gently bring your leg back down.
- Perform all repetitions on one side before moving onto the other.
Trainer tips: Only use the chair for support if needed, and don’t put your full weight on it. Engage your core and stand up straight to maintain good posture.
2. Flamingo stand
Sets: 3 Time: 15secs per leg
- Stand with a chair or stable surface to your right and hold onto it for support.
- Stand on your right leg and lift your left arm and knee up as far as comfortable.
- Hold for 15 seconds, then repeat on the other side.
3. Leg swing
Sets: 3 Reps: 8-10
- Stand with a chair or stable surface on your right and hold onto it for support.
- With legs about hip width apart, bring your left leg off the floor and swing it from left to right for 8-10 repetitions.
- Swap sides and repeat.
Trainer tip: You can put your foot down on the floor between repetitions to make the move easier.
4. Seated running man arms
Sets: 3 Reps: 8-10
- Start in a seated position with your elbows bent and a light dumbbell in each hand.
- Hold the right dumbbell on your right shoulder and the left dumbbell by your hip.
- Swing your arms, so that the dumbbells swap positions, your right dumbbell coming down to your hip and your left dumbbell coming up to you shoulder.
- Repeat the movement so the dumbbells are back in their original positions. That's one repetition.
5. Seated overhead press
Sets: 3 Reps: 8-10
- Start in a seated position with a dumbbell in each hand, held near your shoulders.
- Push both arms up overhead until they are fully extended.
- Lower back down to the starting position.
Trainer tip: If this feels too challenging, perform it without weights and try doing alternate arms.
6. Seated alternate arm front raise
Sets: 3 Reps: 8-10
- Start in a seated position with a dumbbell in each hand resting on top of your thighs.
- Raise and straighten your right arm up to chest height.
- Lower your arm until it’s resting on your leg again.
- Swap sides and repeat.
7. Seated side crunch
Sets: 3 Reps: 8-10
- Start in a seated position with a dumbbell in each hand held on the outside of your thighs.
- Slowly lower the weight in your right hand down towards the floor. Keep your back in contact with the chair to avoid tipping forward.
- Return to center then repeat on the other side.
