Balance makes perfect

Four simple exercises to keep from tipping over

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

May 9, 2007

A rush-hour subway commute can be a perilous journey (especially if you happen to ride the 4, 5 or 6 train to work). During this time, most passengers are lucky if they can grasp a handrail let alone score a seat.

In such situations, you may find yourself praying to some yogic deity for better balance and a stronger core. Well, consider us the answer to your prayers. Here, Yamaris Donis, a trainer at New York Sports Club, offers some tips to keep from falling over.

1. Wobble board squats
Step on a wobble board or an upside down BOSU ball. Keep your knees soft with your legs shoulder width apart, and place your arms out in front of you for balance. While pulling your belly button in toward your spine, bend at your waist as if to sit in a chair. Slowly lower yourself while maintaining your balance on the board. As you return to the start position, press through the soles of your feet in a controlled manner. Repeat 12-15 times; complete two sets.

2. BOSU push-ups
Steady yourself by placing your knees or toes on the floor and your hands on the flat side of a BOSU ball. Once you are stable, squeeze your glutes and lower your chest. As you reach the bottom, hold your position for two seconds. On your way up, keep your head down (looking at the floor) and press all the way through your palms. Repeat 12-15 times; complete two sets.

3. Steps
Place your left leg up on a stair, keep your head facing straight ahead, and position your shoulders down and back. Tighten your stomach, making sure you can still breathe, and step up onto your left leg. Keep your balance on that leg for at least two to three seconds, then slowly lower yourself to start position. Tap the floor with your same leg, repeat the above process for at least 60 seconds, then switch legs. For an added calorie-burn, pick up some hand weights, and as you step up, bend your elbow and lift the weights up to your shoulders.

4. Single leg, bent-over rows
Stand tall with your feet shoulder width apart. Slowly raise one leg to balance on. Once you have your balance, bend at both your knee and your hip and bend forward so that your back is in a tabletop position. Keeping your abs tight and your back supported, pull your elbows straight back with your hands at your sides. Make sure not to wobble as you slowly lower your hands. Complete 12-15 reps; switch sides.