Balance Exercises for Seniors

Balance Workout

  • beginner level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 11 activities, you'll be doing the following activities:

Single leg balance
Sets: 3 Reps: 12

Standing dumbbell single arm lateral raise
Sets: Reps:

Standing cobra with dumbbells on single leg
Sets: 3 Reps: 12

Standing cable crossover
Sets: 3 Reps: 12

Closed chain dorsiflexion stretch (ankle)
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Single leg balance reach opposite side
Sets: 3 Reps: 12

Single leg balance reach leg extension and rotation
Sets: 3 Reps: 12

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Single leg PNF pattern
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 11 activities, you'll be doing the following activities:

Single leg balance
Sets: 3 Reps: 12

Standing dumbbell single arm lateral raise
Sets: Reps:

Standing cobra with dumbbells on single leg
Sets: 3 Reps: 12

Standing cable crossover
Sets: 3 Reps: 12

Closed chain dorsiflexion stretch (ankle)
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Single leg balance reach opposite side
Sets: 3 Reps: 12

Single leg balance reach leg extension and rotation
Sets: 3 Reps: 12

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Single leg PNF pattern
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 11 activities, you'll be doing the following activities:

Single leg balance
Sets: 3 Reps: 12

Standing dumbbell single arm lateral raise
Sets: Reps:

Standing cobra with dumbbells on single leg
Sets: 3 Reps: 12

Standing cable crossover
Sets: 3 Reps: 12

Closed chain dorsiflexion stretch (ankle)
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Single leg balance reach opposite side
Sets: 3 Reps: 12

Single leg balance reach leg extension and rotation
Sets: 3 Reps: 12

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 3 Reps: 10

Single leg PNF pattern
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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