Strength training and stretching are important. But one type of movement people often forget about are balance exercises, which become increasingly important as we get older.
Barre is an excellent type of exercise to develop your balance and stability. It contains elements of Pilates, yoga and ballet conditioning, and is surprisingly beginner-friendly.
Tara Riley is a barre instructor and she says that there are a few reasons why this type of movement is so beneficial for balance. “Often, people fall and every part of their body goes down,” Riley says. “Whereas if you’ve worked muscles independently and you know how to keep your core engaged, you can catch yourself more easily.”
Barre can also be helpful for improving your mind-body connection. “It’s really good for coordination,” Riley says, explaining that barre tends to involve moving different body parts in different directions simultaneously.
“It’s good for your brain to have to think about doing a few different movements at the same time,” Riley adds.
To give Fit&Well readers a taste of barre from the comfort of home, Riley has shared the one move she always recommends to beginners who want to improve their balance and stability—the standing arabesque.
It’s an exercise that recruits the stabilizing muscles: the small muscles located around joints, which help you to balance and stay in place. “You’re also using your core and your back,” Riley says.
How to do a standing arabesque
Reps: 16 each side
- Stand with your feet together, facing a chair or another stable surface with your hands resting on the surface.
- Bend your knees, then extend your left leg behind you, keeping the toes of your left foot on the floor.
- Hinge forward from your hips, so your body should be in a straight line from your head to your left toes.
- Bend your left leg to 90° so that your toes point straight up.
- Keeping the rest of your body still and your left knee bent to 90° throughout, bring your left knee forward until it is in line with your right.
- Lift your left leg behind you until your body forms a straight line from your head to your left knee.
- Do all your reps on one side, then switch sides.
Trainer tip: “Hold on to something but don’t grip it,” Riley says, explaining that you can use a support for balance, but don’t put all of your weight into it—your body should be holding your weight. She also adds that you should keep your gaze forward: “Try not to stare down at your feet.”
