Sanya Malhotra’s dedication to fitness consistently impresses her fans, and her recent balancing act in the gym is no exception. In a recent Instagram video, the actor showcased an advanced balancing routine on a wooden balance board.

In the video, with her fitness coach by her side, Malhotra skillfully balanced on one leg while a brick was placed on her elevated leg, all while her coach humorously performed a ‘bumblebee dance’ in the background. This impressive display of strength and control emphasizes the importance of balance training in any fitness routine.

The Importance of Balance Training

Ishvinder Singh Sodhi, a health and fitness expert, explains to Indian Express, “Balance training enhances reaction time, allowing individuals to respond quickly and accurately. For professional athletes, this means improved speed in catching and throwing a ball, making quick directional changes, and managing physical impacts during play.”

Dr. Vajalla Shravani, a senior physiotherapist and certified Pilates trainer at Tone 30, adds that balance exercises promote better postural alignment and body awareness for fitness enthusiasts, leading to improved functional movement in daily activities. “Incorporating balance training enhances proprioception, which helps individuals understand their body’s position in space, ultimately improving overall coordination,” she notes.

The Role of Balance Exercises in Injury Prevention

Dr. Shravani highlights the significance of balance exercises in preventing injuries. “These exercises strengthen the stabilizing muscles around the joints, particularly in the ankles, knees, and hips. Strong stabilizing muscles are essential for maintaining joint stability, which helps prevent injuries like ankle sprains or knee problems during sudden movements.”

By regularly practicing balance exercises, individuals condition these muscles to react quickly and effectively, reducing the risk of lower body injuries. This is especially beneficial for those involved in sports or high-impact activities, as balance training enhances the body’s ability to recover from destabilizing forces.

Enhancing Core Strength

Sodhi notes, “In today’s world of desk jobs, issues related to the spine and cervical region are becoming increasingly common. Traditional crunches or sit-ups can worsen existing problems. Core balance training exercises are a more effective option, enhancing core strength without placing undue stress on the spine. They provide a safer and equally effective alternative to traditional abdominal exercises.”

Core balance training not only boosts overall physical resilience but also enhances coordination. Engaging multiple muscle groups improves balance and reduces injury risk, supporting efficient movement patterns. This results in better overall well-being and a lower risk of chronic pain. “Regular core balance training also improves athletic performance and daily functional abilities. It fosters mindful movement and body awareness, allowing for greater control and fluid motion,” emphasizes Sodhi.

Beginner-Friendly Balance Exercises

Here are some practical balance exercises recommended by Dr. Shravani:

• Single-Leg Balance: Stand on one leg for 20-30 seconds while maintaining a straight posture. As you improve, increase the duration or try standing on an unstable surface, such as a pillow.
• Heel-to-Toe Walk: Walk straight ahead, placing one foot directly in front of the other. This simple exercise enhances stability and lower-body coordination.
• Balance on a Stability Ball: Sit on a stability ball with your feet flat on the ground, then lift one foot off the floor. This challenges your core and improves balance.
• Wall Pilates Exercises: Wall Pilates provides a gentle introduction to balance training, allowing individuals to use the wall for support. Movements like wall sits and leg lifts against the wall build stability and core strength while promoting balance.

Sodhi advises starting with 2-3 sessions per week, lasting 10-15 minutes each. Gradually increase the frequency and duration as your balance improves, aiming for 3-4 sessions per week, with 20-30 minutes per session for optimal results.