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Fast Fitness - Strength, Abs, Balance, and Ankle and Leg Stabilization

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Here is Friday Fast Fitness - quickly increase functional stabilization of the knee, leg, and ankle while increasing overall strength and balance.

Anyone can lift weights, but can you do it balancing on a basketball? Get started by standing on one foot:

  1. Do your regular lifts, curls, presses while standing on one foot (and then the other). Breathe.

  2. Notice the leg you stand on. Don't let the arch of your foot flatten toward the floor, or knee roll inward toward the other leg. Hold knee, ankle, arch inline, using your muscles. See Arch Support Is Not From Shoes.

  3. Don't lean your upper body backward (increasing lower back arch) when lifting arms up - a hidden source of back pain. See Change Daily Reaching to Get Ab Exercise and Stop Back and Shoulder Pain.


It reduces exercise to sit, even on a fitness ball. It is more exercise, more functional, and better balance training to stand on one foot than to sit. You sit all day already.

Be safe, be excited about having fun doing functional movement, be happy.


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Read and contribute your own success stories of these methods. Before asking more, see if your answers are already here in labels under posts, links in posts, archives at right, and the Fitness Fixer Index. For personal medical questions - Replies to Medical Questions.
See Dr. Bookspan's Books, take a Class, get certified
DrBookspan.com/Academy.
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Photo by Lazy_Lightning
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About the Author


M.Ed, PhD, FAWM

Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.

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