Workouts · Balance

First Balance in 12

Counter-supported stands, heel raises, and gentle weight shifts — balance training that starts at the kitchen counter.

12 minbeginnerchairbalancelight
Why it works. Balance responds to practice at any age; the counter makes the first weeks safe enough to actually do.

Warm-up

March in place, hand on the counter — 45s
Gentle ankle circles — 45s

The workout

  1. potty squat with support — 2 × 8 reps
    rest 40s
  2. rest 35s
  3. wall sit — 2 × 15s
    rest 35s
  4. glute bridge — 2 × 10 reps
    rest 35s

Cool-down

Calf stretch at the wall — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More balance sessions

20 min · advancedAthletic Balance in 2020 min · intermediateBalance & Core in 2020 min · intermediateBalance Flow in 2018 min · beginnerSteady & Strong: Balance in 18

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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