By Tristan HarlowBalance training does more than keep you steady on your feet. Every time you stand on one leg, walk heel-to-toe or shift your weight on an unstable surface, the deep muscles of your midsection fire to hold your spine and pelvis still. That connection makes balance work a powerful way to challenge your core without a single crunch. Whether you are new to exercise or already active, adding balance-focused movements can improve your stability, posture and everyday confidence.
Why balance training works your core
When you stand on one foot or step sideways in a controlled way, your body has to stop itself from tipping. The muscles that wrap around your trunk, the abdominals, obliques, lower back and hips, tighten to keep your torso upright. The National Institute on Aging explains that balance exercises help prevent falls and fall-related injuries, and they work best when combined with muscle-strengthening activities. The U.S. Department of Health and Human Services recommends that adults do muscle-strengthening activities that involve all major muscle groups, including the abdomen and back, on 2 or more days a week. Because balance drills naturally recruit those muscles, they fit neatly into that guideline.
Adding balance work to your routine also supports the kind of strength you use every day. Reaching into a high cupboard, stepping off a curb or carrying a laundry basket all require your core to stabilize your spine while your limbs move. The National Institute on Aging notes that variety in exercise helps reduce boredom and risk of injury, and that activities like yoga, dancing or tai chi combine balance, strength and aerobic work. A dedicated balance session that challenges the core gives you that variety and builds functional control.
Safety first: set up for success
The NHS balance exercise guide advises doing the movements near a wall or a stable chair in case you lose your balance. Wear loose, comfortable clothing and keep water handy. Build up slowly and aim to gradually increase the repetitions of each exercise over time. The National Institute on Aging adds that you should have a sturdy chair, a person or a wall nearby to hold onto for support, and that you should go slowly and mindfully to prevent falling. If you feel unsteady, take action to steady yourself.
Anyone with back pain, an injury, a health condition, or who is pregnant or recovering from surgery should check with a doctor or physical therapist before starting a new exercise program. Stop any movement that causes pain. The HHS guidelines also suggest that a warm-up of lighter activity, such as walking briskly, can gradually increase your heart rate and breathing before you begin more demanding balance and core work.
NHS balance exercises that engage the core
The NHS balance exercise guide outlines five simple movements you can do at home. Each one asks your core to stay braced while your legs and arms move. Perform them at least twice a week, and combine them with the flexibility and strength routines the NHS recommends.
Sideways walking
Stand with your feet together and your knees slightly bent. Step sideways in a slow, controlled manner, moving one foot to the side first, then bringing the other to join it. Avoid dropping your hips as you step. The NHS guide suggests taking 10 steps each way or stepping from one side of the room to the other. Keeping your hips level forces your obliques and deep abdominal muscles to work.
Simple grapevine
This movement involves walking sideways by crossing one foot over the other. Start by crossing your right foot over your left, then bring your left foot to join it. The NHS guide recommends attempting 5 cross-steps on each side. If needed, put your fingers against a wall for stability. The smaller the step, the more you work on your balance, and the more your core has to adjust.
Heel-to-toe walk
Stand upright and place your right heel on the floor directly in front of your left toe. Then do the same with your left heel. Keep looking forward at all times. The NHS guide says to try to perform at least 5 steps. As you progress, move away from the wall. This narrow base of support challenges the core to prevent wobbling.
One-leg stand
Start facing a wall with your arms outstretched and your fingertips touching the wall. Lift your left leg, keep your hips level and maintain a slight bend in the opposite leg. Gently place your foot back on the floor. The NHS guide advises holding the lift for 5 to 10 seconds and performing 3 on each side. Keeping your hips level while standing on one leg demands constant core engagement.
Step-up
Use a step, preferably with a railing or near a wall for support. Step up with your right leg, bring your left leg up to join it, then step down and return to the start position. The key for building balance is to step up and down slowly and in a controlled manner. The NHS guide suggests performing up to 5 steps with each leg. A slow, controlled step-up forces your core to stabilize your pelvis as you lift your body weight.
ACE core stability exercises using balance tools
The American Council on Exercise (ACE) describes seven core stability exercises that can be added to your workout. Several of them use equipment such as a BOSU balance trainer, a stability ball or dumbbells to increase the balance demand. If the equipment is not available, ACE provides alternate versions that use only body weight. For each exercise, avoid using momentum and perform the movement with awareness so that the core muscles stay engaged.
BOSU bird dog
Set your left knee on the center of the dome and place both hands on the floor underneath your shoulders. Extend the right leg behind you to hip height, keeping the foot flexed. Raise the left arm to shoulder height with your thumb facing the ceiling. ACE instructs you to hold for 20 seconds and then switch sides. The alternate version is to perform the exercise on the floor.
Supine heel taps
Lie on your back with your arms by your sides. Engage the abdominals and draw the navel toward your spine. Lift the knees to 90 degrees. With control, lower your right foot to touch the floor with your heel before returning it to 90 degrees. Perform the same movement with your left leg and continue alternating. ACE recommends 10 repetitions with each leg, with each repetition taking about four seconds, two seconds to lower and two seconds to raise. The alternate version keeps your feet on the floor while you slide your heel on the mat, alternating legs.
Marching glute bridge
Lie on your back and place your hands by your sides. Lift your hips and hold a glute bridge. Lift the right foot off the floor to 90 degrees at the hip and knee, return it, then lift the left foot to 90 degrees. Keep the hips lifted and maintain a neutral pelvis as you alternate leg lifts. ACE suggests completing 20 repetitions. The alternate version is to hold a static glute bridge with both feet on the floor for 30 or more seconds.
Stability ball dead bug
Lie on your back and lift your knees to 90 degrees. Place a stability ball at the knees and press your hands and legs into the ball. Engage the core muscles and draw the navel toward the spine. Extend the left arm and right leg while continuing to hold the ball with your left leg and right hand. ACE notes that the straighter the limbs, the more challenging the exercise. Make sure the knees stay at 90 degrees when returning to center. Complete 10 repetitions on each side, alternating which arm and leg are extended with each repetition. The alternate version is to perform the exercise without a stability ball, keeping your knees at 90 degrees as you lower.
Forearm plank with toe taps
Position your body into a forearm plank with your arms resting on the dome side of a BOSU balance trainer. Begin alternating lateral toe taps, where the right foot pushes away from the body, touches the floor and then returns to center. Repeat with the left leg. ACE recommends a set of 10 repetitions on each leg. The alternate version is a static forearm plank with feet hip-distance apart and the forearms on the floor.
Side plank with torso rotation
Position your body into a forearm side plank with both legs extended. Lift the top arm over the chest and then rotate with your rib cage to draw the hand underneath the ribs. Repeat this motion for 10 to 12 repetitions and then perform on the other side. The alternate version is a modified side plank with your bottom shin on the floor.
Single-leg deadlift
Hold a set of dumbbells and stand tall with feet hip-distance apart. Lift the right foot off the floor and hinge the pelvis to glide over the top of the left leg. The head and the foot should counterbalance each other. The lowest hinging point should be when the body is parallel to the floor. Keep the pelvis as neutral as possible. ACE instructs you to complete 12 repetitions on each leg. The alternate version is to perform the exercise without dumbbells or to do a deadlift with both feet on the floor.
Building a balanced routine
You can combine the NHS balance exercises and the ACE core stability drills into a weekly plan that meets the HHS muscle-strengthening guideline of 2 or more days a week. For example, you might do the NHS sideways walking, grapevine, heel-to-toe walk, one-leg stand and step-up on one day, and on another day pick three or four of the ACE exercises. The National Institute on Aging suggests aiming for about three sessions of balance exercises a week. Spreading the work across the week helps your muscles recover and allows you to progress gradually.
If you are new to balance training, start with the alternate versions of the ACE exercises and use a wall or chair for support during the NHS movements. Over time, you can increase the hold times, repetitions or the instability of the surface. Always listen to your body and stop if you feel pain. For more guidance on form and safety, visit our technique and safety section. You can also explore core stability exercises and bodyweight ab exercises that complement your balance work. To understand how balance fits into the bigger picture of core training, read our article on core training explained.
Frequently asked questions
How often should I do balance training for core strength?
The National Institute on Aging recommends about three sessions of balance exercises a week. The U.S. Department of Health and Human Services advises that adults do muscle-strengthening activities, which include core work, on 2 or more days a week. You can meet both recommendations by scheduling balance-focused core sessions two or three times weekly, with at least a day of rest between them.
Can I do these exercises if I have back pain?
Core training is not a treatment for back pain. If you have back pain, an injury, a health condition, or you are pregnant or recovering from surgery, speak with a doctor or physical therapist before starting. Stop any exercise that causes pain. The NHS balance guide suggests doing the movements near a wall or stable chair for safety, and building up slowly.
Do I need special equipment?
Many of the NHS balance exercises use only your body weight and a wall or chair for support. The ACE core stability exercises can be done with a BOSU balance trainer, a stability ball or dumbbells, but every exercise has an alternate version that requires no equipment at all. You can start with body weight and add tools later if you choose.
For more balance training exercises and routines that challenge the core, visit our balance training page. You can also browse the full core training section for stability, anti-rotation and lower back work.
Sources
- NHS: Balance exercises
- National Institute on Aging: Three Types of Exercise
- U.S. HHS: Physical Activity Guidelines for Americans, 2nd edition
- ACE: 7 Core Stability Exercises
- CDC and Tufts University: Growing Stronger
About Tristan Harlow
Tristan focuses on practical advice for core & abs: what matters before you buy, what to skip, and how to get more out of what you already own.
