When was the last time you thought about balance? My class members know I mention it every time and encouarge them to do a drill with me!
But maybe it's something you don’t often focus on… until you're wobbling around trying to stay upright!
But balance is more than just being able to stand on one foot; it’s a key player in our overall health, strength, and flexibility.
Let’s explore the concept of balance, why it’s important, and how Pilates—a low-impact workout that’s big on core strength and stability—can be your ultimate ally in honing it.
What is Balance, Really?
Balance is our body’s ability to stay upright and maintain stability, whether we’re still or moving. It’s a full-body effort, involving muscles, joints, the vestibular system (our inner ear), vision, and proprioception (our sense of body position).
Balance isn’t just physical, either. It has a mental and emotional component as well.
The ability to stay calm, adaptable, and centered, even when things are shaky—this is another form of balance we can cultivate.
As we age, maintaining balance becomes more crucial. According to studies, balance starts declining as early as age 30. But the good news? Balance can be trained, honed, and improved, no matter your age. And that’s where Pilates comes in.
How Pilates is Designed for Balance
Joseph Pilates, the mastermind behind the Pilates method, believed in creating a balanced body. His exercises are intended to improve core strength, muscle control, and flexibility, all while keeping things gentle on the joints.
Let’s break down the elements of Pilates that specifically target and improve balance:
1. Core Strength: In Pilates, every exercise focuses on engaging your “powerhouse” (your core). A strong core stabilises your spine, enabling smoother, more controlled movements.
2. Mind-Body Connection: Pilates isn’t about pushing through reps; it’s about moving mindfully. By concentrating on breath, alignment, and technique, you strengthen your mental focus alongside your body’s stability.
3. Joint Alignment and Stability: Pilates helps align and stabilise the joints, which can decrease the likelihood of falls and injuries. Many exercises involve slow, controlled movements that enhance your body’s control over how and where it moves.
4. Proprioception (Awareness of Body Position): Pilates trains your proprioception by making you think about where your body is in space, even during tiny, isolated movements. This heightened awareness makes you better at correcting yourself if you start to wobble.
Pilates Exercises to Boost Your Balance
Ready to feel more balanced? Here are a few beginner-friendly Pilates exercises that target stability, core strength, and body awareness.
1. Single Leg Stretch
- How to Do It: Lie on your back with knees bent. Bring your head and shoulders off the mat. Extend one leg out as you hug the other knee toward your chest. Switch legs in a slow, controlled manner.
- Benefits: This move works on core control while challenging your ability to stabilise with each leg switch.
2. Single Leg Circles
- How to Do It: Lie flat on your back with one leg extended toward the ceiling. Circle your raised leg in small circles, first in one direction, then the other. Switch legs.
- Benefits: This exercise isolates the movement in one leg, requiring your core to engage deeply to keep your pelvis stable. It also improves coordination and proprioception.
3. The Plank/Leg Pull Variations
- How to Do It: Get into a plank position with hands under shoulders, legs straight out, and core engaged. Hold while keeping your body in a straight line from head to heels. To progess you can add a single leg float (or pull!)
- Benefits: The plank is the ultimate core strengthener! It not only builds core strength but also demands total body stability, crucial for balance in everyday movements.
4. Standing Leg Lift
- How to Do It: Stand tall and lift one leg slightly off the floor. Engage your core and hold your balance, breathing steadily. You can make this harder by closing your eyes!
- Benefits: This is a simple but effective way to practice balancing on one foot. It builds ankle strength and stability while honing your focus and concentration.
Top Tips for Improving Balance with Pilates
1. Slow Down: Pilates isn’t a race. Move slowly, feel every part of the movement, and focus on your breathing. Slower movements help your body build control and stability.
2. Consistency is Key: Like any skill, balance improves with practice. Try to incorporate a little Pilates into your daily routine. Even a few minutes can make a big difference over time.
3. Try Unstable Surfaces: Once you’re comfortable with the exercises on the mat, try them on a Bosu ball or stability disc. Unstable surfaces will challenge your body’s balancing abilities even more!
4. Don’t Forget to Breathe: Breathing deeply and mindfully, a key principle in Pilates, helps you stay centered. Plus, steady breathing supports a calm, focused mind, which is crucial for improving balance.
Beyond Physical Balance: The Mind-Body Connection
One of the beautiful things about Pilates is that it’s a workout for both your body and your mind. While you’re building physical stability, you’re also cultivating mental resilience. The concentration you bring to each exercise is a practice in focus, presence, and awareness.
When life throws a curveball, balance can mean the difference between feeling overwhelmed and feeling grounded. Pilates helps us build this kind of balance by teaching us to tune into our breath, control our movements, and stay connected to our center.
Need Help to Get Started?
Pilates doesn’t require fancy equipment, and you can start with simple movements. As you progress, you’ll likely find yourself balancing with greater ease, both on and off the mat.
If you'd like some expert help, we offer a range of ways to access our training; online, face to face , Video Vault On-Demand library and Instant Access Courses. You can saee them all on the homepage here.
So the next time you’re wobbling or feeling a little “off balance,” remember it’s all part of the process. With some mindful movement and dedication, you’ll feel more centered, steady, and balanced—one Pilates exercise at a time.
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