Balance-boosting workout

The next time you stroll through the park, don’t just sit on the benches. Improve balance and strengthen your major muscles with this bench-based workout routine from Ryan Campbell, training specialist at Anytime Fitness of Southern Wisconsin. 

DO THIS  WORKOUT 3 DAYS PER WEEK, MAYBE MORE, IF IT’S NICE OUTSIDE! 

1. Stand tall with your back facing the backrest of a bench, feet between hip- and shoulder-width apart and roughly one foot from the backrest.
2. Push your hips back to tap the backrest, allowing only a slight bend in your knees as you do so.
3. Keep your back flat as you lower, reaching your arms in front of you as needed for balance. Pause, then push your hips forward to return to standing. That’s 1 rep.

Reps:  Do 2 to 3 sets of 8 to 12 reps. 

Tip: Focus on pushing your hips back as opposed to sitting down.

1. Sitting on a bench, reach your arms out to the sides, palms facing forward. Your upper body should form a letter T.
2. Pull shoulder blades back as far as possible to sit up straight.
3. Keeping the shoulder blades pinched, make a small, controlled circular motion forward with your arms. Then, make a circular motion backward. That’s 1 rep.

Reps: Do 1 set of 10 reps with palms facing forward, then 10 reps with palms facing down.  Alternate between frontward and backward circles.

Tip:  Feet firmly planted, focus on sitting up as straight as you can!

1. Stand behind the back of a bench. Hold on for balance if necessary.
2. Slowly raise one leg off the ground, about 3 to 6 inches.
3. Hold this position for up to 10 seconds. That’s 1 rep.

Reps: Hold for 10 to 15 seconds per leg.

Tip: Don’t worry if you can’t lift your leg for the full 10 seconds. Start out with smaller 2- or 
3-second holds, and work your way up to 10.

If you suffer from a chronic illness, talk to your doctor before beginning a new type of exercise.