Advanced Airplane Balance Exercise
Overview
The Airplane Balance Exercise strengthens your core, glutes, hips, and legs while improving stability, coordination, and posture. By holding and rotating in a single-leg hinge position, it challenges your balance, engages your entire lower body, and trains your brain and muscles to work together — helping prevent falls and boosting overall functional strength.
Level
Beginner
Targets
Balance
Step by Step Instructions
1. Start in Airplane Position
- Stand on one leg with a slight bend in the knee.
- Extend your arms out to the sides like airplane wings.
- Lean your torso forward until it’s almost parallel with the floor, keeping your back straight and core engaged.
- Hold this position for 30–60 seconds while breathing steadily.
2. Add Rotation (Side-to-Side)
- From airplane position, slowly rotate your torso toward one side, then back through center to the other side.
- Move slowly and with control — the slower you rotate, the more challenging the exercise becomes.
- Keep your hips level and your standing knee soft.
3. Progression: Add Weights
- Hold light weights or kettlebells in your hands.
- Perform the same side-to-side torso rotations while in airplane position.
- Rotate open toward one side, then return to center and rotate to the other side.
Tips
- Focus your gaze: Pick a spot on the floor to help with balance.
- Keep your core tight: This protects your lower back and improves stability.
- Go slow: Controlled movement challenges your muscles and balance more than quick rotations.
- Switch sides: Perform equal reps on both legs to stay balanced.
[Video Transcript]
Have you thought about changing up your workout routine and adding more balance training? You might think, “Oh, I already have good balance — I can stand on one leg, no problem.” Maybe you can even do it with your eyes closed. But consider increasing the intensity of your balance training. It can help you avoid injuries.
For example, if you get sideswiped running down the hall or rushing for that perfect top on sale, you want to have good balance so you don’t get knocked to the ground. Or if you step off a curb awkwardly, good balance helps you recover instead of falling.
If you can already balance on one leg with no problem, start with this exercise: balance on one leg, bring your arms out, and lean forward into an “airplane” position. Once you can hold that airplane pose for 30 seconds to a minute, make it harder by rotating your torso slowly from side to side. The slower you rotate, the harder the activity becomes.
If that feels too easy, pick up some weights and repeat the side-to-side rotations. Open your chest toward one side, then rotate to the other. Most people find one side is harder than the other, that’s normal.
Not only does this exercise improve your balance, but it also strengthens your core, stabilizes your legs, and challenges your brain to keep you steady. Try this exercise on both sides, aiming for three sets of 10 repetitions. It’s a great workout and an excellent way to improve balance.
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