Want to improve your balance? Try these exercises
What's the story
Bilateral coordination is the ability to use both sides of the body at the same time in a controlled and organized way. It's crucial for everyday tasks and for participating in sports or playing musical instruments. Developing this skill can enhance performance, prevent injuries, and contribute to overall physical well-being. This article provides a list of five effective exercises that are designed to improve your arm strength and coordination.
Warm-up
Arm cross swings
Do the arm cross swings to warm up those muscles! Stand with your feet shoulder-width apart, extend your arms to the sides, and then swing them in front of you so that they cross each other in front of your chest. Alternate which arm is on top each time you swing. This quick one-minute move gets your arms and shoulders ready for the tougher stuff!
Coordination boost
Bicep curls with alternating lunges
Pair bicep curls with alternating lunges for a dynamic exercise that enhances arm strength and coordination. Holding a dumbbell in each hand, step forward into a lunge with your right leg while simultaneously curling the left arm. Repeat on the opposite side for three sets of 12 reps. This exercise not only improves balance but also promotes bilateral coordination by encouraging different muscle groups to work together.
Strength and stability
Push-ups with shoulder taps
Push-ups are a classic exercise for a reason: they work several muscles at once. By adding shoulder taps, you're also improving stability and coordination between your arms. Start in a push-up position, lower yourself down, then push back up to the starting position before tapping your left shoulder with your right hand and vice versa. Aim for three sets of 10 repetitions, focusing on keeping good form throughout.
Core integration
Plank pass throughs
Start in a plank with a lightweight dumbbell to one side. Raise one arm to pick up the dumbbell and pass it under your chest to the other side, then switch hands. Perform three sets of eight passes per side, concentrating on arm strength and core stabilization for improved body coordination.
Dynamic movement
Ball toss wall squats
Explosive exercises like ball toss wall squats build functional strength like nothing else. Stand facing a wall, about two feet away. Hold a lightweight medicine ball in both your hands. Squat down and simultaneously toss the ball against the wall, catch it on the rebound, and stand back up. This move requires concentration, timing, and coordination. Do three sets of 15 tosses, ensuring to keep a good squat form.