Part of any good exercise program includes some functional exercises. A functional exercise would help you be able to perform a primary movement activity – like walking or picking something up. There are 6 so called primary movement patterns, squat, bend, single leg, push, pull and rotate. A key component to a lower body functional movement is balance.

Balance can be trained on its own or in conjunction with other exercises. For example, if you wanted to simply train your balance, try to stand on one foot and see how long you can hold it. Add closed eyes to make the exercise more difficult. You can step up onto a step with one leg and hold it. To make the balance integrate into your workout, simply choose any single leg exercise or a lunge.

While training balance you can also include various types of balance training devices. A common one is an airex balance pad or a Bosu, which stands for both sides up. Once you can balance on one leg you may increase your challenge by adding one of these, the airex first and then bosu. Most gyms will have one or both of these items. If you are working out at home, you can purchase either of these items. They are a little pricey for your home so be sure you plan to use them. I bought mine used, which is a great way to get fitness equipment.

Once you have a Bosu you may want to do some exercises with it. Check out my video on Youtube to get some ideas!