Balance exercises for supple strength workout

Swim England Para-swimming trainer Sam Cooper focuses on balance in her third supple strength session.

Previously Sam has covered sessions on warm-up, sun-salutation and also squats, table-top and four-point kneeling.

These balance exercises will involve swaying backwards and forwards, split-lunge, side-star, arabesque and finally, some stretches which may be particularly beneficial for masters swimmers.

You don’t need any special equipment – just a clear space. If you don’t have a yoga mat, it is fine to do these on carpet.

Once you are in a clear space, click or tap play on the video below to watch as Sam demonstrates this supple strength workout.

Supple strength workout: swaying

Think about the following points while completing the swaying exercises as part of your supple strength workout.

• Feet hip-width apart and facing forward
• Focus on a point in front of you
• Bring tummy button in towards spine
• Keep in-line and gently sway forward onto front of foot
• Gently sway back into your heels
• Repeat around five times
• Return to start position.

Supple strength workout: standing star

Think about the following points while completing the standing star exercises as part of your supple strength workout.

• Feet hip-width and facing forward
• Focus on a point in front of you
• Bring tummy button in towards spine
• Extend right leg in front then return to a bent knee position
• Extend leg to the side then return to a bent knee position
• Lean slightly forward as you extend the leg behind, then return to standing
• Repeat on left leg.

Supple strength workout: arabesque

Think about the following points while completing the arabesque exercises as part of your supple strength workout.

• Start with your right knee lifted in front of you
• Slowly rotate forwards towards horizontal, taking your leg out behind
• Extend your arms out to the front or towards the floor
• If you need more balance, take arms out to the sides
• Lift up through your supporting leg
• Bring leg and arms back to return to a standing position
• Repeat with your left leg.

Supple strength workout: stretches (including Warrior 2)

Think about the following points while completing the stretching exercises as part of your supple strength workout.

• Start with legs double hip-width apart, weight into outer edges of feet
• Take arms out to shoulder height, then shift weight to the right
• Rotate towards vertical, keeping hips open and shoulder back
• Return to start position and turn right foot to the side
• Bend right knee into a lunge position and look towards the front hand (Warrior 2)
• Return to the centre and bring foot towards the front
• Hinge forward from the hips, keeping your back level, touching finger tips or hands towards the floor
• Walk your hands in towards your body, bend your knees and roll up to the top
• Repeat on other side with your left leg.