Squats with hand weights build lean muscle and improve functional strength.
A squat is a compound, whole-body exercise that targets the muscles in your lower body and back. If performed correctly, squats help prevent injuries, enhance sports performance, promote mobility, improve balance and strengthen bones that are at risk of weakening due to osteoporosis. By adding hand weights, you can increase the load on your bones and muscles to better improve strength.
Read the entire article now: Squats With Hand Weights by Cindy Killip
Try using a wobble board instead to improve your balance.
A wobble board is an exercise device used to improve balance, functional strength and mental focus. Wobble boards have a flat surface supported over a less stable cylinder or ball. Balancing on the flat surface challenges your muscles and proprioception as your body and mind adapt to moving on the unstable support below. Wobble boards are available in different sizes and shapes and can be modified for different ability levels. Other balance devices such as balance balls, cushions and rocker boards provide similar benefits that include: Improving proprioception and balance, improving functional strength, improving mental focus and preventing injuries.
You can improve strength, balance, coordination and agility with either a Bosu ball or a wobble board
When you first begin balance training, you should practice on a stable surface. Once that becomes easy, you’ll want an additional challenge. Both Bosu balls and wobble boards provide an unstable surface that challenges balance and helps develop functional strength, coordination and core stability. In both cases, you must learn how to keep your center of gravity balanced over your base of support. However, there are some differences in the types of training you can do on a Bosu ball and a wobble board.
Read more now. . . http://livehealthy.chron.com/bosu-vs-wobble-board-3086.html
To improve balance you must improve the strength of your muscles, especially your core muscles. You must also improve proprioception, or awareness of your body’s position in space. The best workouts for doing this include functional training, three-dimensional workouts, strength training and balance exercise . . .
Read more here: http://livehealthy.chron.com/workouts-improve-balance-2231.html