{"id":8635,"date":"2023-11-06T22:19:33","date_gmt":"2023-11-06T15:19:33","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8635"},"modified":"2023-11-06T22:19:33","modified_gmt":"2023-11-06T15:19:33","slug":"a-20-minute-workout-for-balance-using-a-kettlebell","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8635","title":{"rendered":"A 20-Minute Workout for Balance Using a Kettlebell"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"article-franchise outlines-corners relative p-[20px] mt-[30px] sm:flex sm:items-start sm:flex-row\">\n<div class=\"article-franchise__text text-default mt-[10px] text-center inline sm:inline-block sm:mt-0 sm:text-left\"> <span class=\"italic text-gray\">Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us.<\/span><span> <a href=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" target=\"\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/trainer-of-the-month-club\/\" rel=\"noopener\">See All<\/a><\/span> <\/div>\n<\/p><\/div>\n<p>Balance can be like the canary in the coal mine of overall health. Because it is such a complex skill involving the coordination of multiple musculoskeletal, nervous, and cognitive systems, good balance means your body is doing a lot of things right\u2014which is why it\u2019s a technique you might actively want to hone by doing a workout for balance.<\/p>\n<p>\u201cYou\u2019re really looking at the body\u2019s overall ability to function and coordinate its activity,\u201d family physician <a href=\"https:\/\/www.pritikin.com\/home-the-basics\/about-pritikin\/author\/danine-fruge-md-abfp.html\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pritikin.com\/home-the-basics\/about-pritikin\/author\/danine-fruge-md-abfp.html\">Danine Fruge, MD<\/a>, medical director at Pritikin Longevity Center, previously told Well+Good about the link between\u00a0<a href=\"https:\/\/www.wellandgood.com\/balance-and-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/balance-and-longevity\/\">balance and longevity<\/a>.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.fhittingroom.com\/trainer\/bld\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.fhittingroom.com\/trainer\/bld\/\">Ben Lauder-Dykes<\/a>, trainer at Fhitting Room <\/li>\n<li> <a href=\"https:\/\/www.linkedin.com\/in\/danine-fruge-md-78a140160\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/danine-fruge-md-78a140160\">Danine Fruge, MD<\/a>, board-certified family practice physician and medical director at <a href=\"https:\/\/www.pritikin.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.pritikin.com\/\">Pritikin Longevity Center<\/a> <\/li>\n<li> <a href=\"https:\/\/katieaustin.tv\/about-us\/\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/katieaustin.tv\/about-us\/\">Katie Austin<\/a>, fitness personality, recipe developer, creator of the Katie Austin app, TV host, and <em>Sports Illustrated<\/em> model <\/li>\n<li> <a href=\"https:\/\/my.clevelandclinic.org\/staff\/6161-michael-roizen\" rel=\"noopener\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/my.clevelandclinic.org\/staff\/6161-michael-roizen\">Michael Roizen, MD<\/a>, Chief Wellness Officer at Cleveland Clinic <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<h2>Why is balance so complicated?<\/h2>\n<p>\u201cKeeping your balance requires more complicated connections than a 60-person family,\u201d internal medicine physician <a href=\"https:\/\/my.clevelandclinic.org\/staff\/6161-michael-roizen\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/my.clevelandclinic.org\/staff\/6161-michael-roizen\">Michael Roizen, MD<\/a>, author of\u00a0<a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FGreat-Age-Reboot-Cracking-Longevity%2Fdp%2F1426221517%3Ftag%3Dwgtrx9810-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fkettlebell-workout-balance%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fkettlebell-workout-balance%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Great-Age-Reboot-Cracking-Longevity\/dp\/1426221517\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/www.amazon.com\/Great-Age-Reboot-Cracking-Longevity\/dp\/1426221517?tag=wgtrx9810-20&amp;asc_refurl=https%3A%2F%2Fwww.wellandgood.com%2Fkettlebell-workout-balance%2F&amp;asc_source=direct&amp;asc_campaign=no-campaign\"><em>The Great Age Reboot<\/em><\/a>, previously told Well+Good about\u00a0<a href=\"https:\/\/www.wellandgood.com\/balance-and-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/balance-and-longevity\/\">balance<\/a>. \u201cYou have sensors throughout your limbs that interact with position sensors in your ears and others in your eyes, all of which are integrated in an area in the back of your brain called your cerebellum and in motor nerves that send messages to all your skeletal muscles to keep you upright.\u201d<\/p>\n<blockquote>\n<p>&#8220;Keeping your balance requires more complicated connections than a 60-person family.&#8221; \u2014Michael Roizen, MD<\/p>\n<\/blockquote>\n<p>Beyond that, you also have to have the muscular strength and control to execute those instructions.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/kettlebell-workout-balance\/\" current-title=\"Adding This Balance-Building Workout to Your Repertoire Will Strengthen Both Your Body and Mind\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/workout-for-balance_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-06\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/kettlebell-workout-balance\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/kettlebell-workout-balance\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/kettlebell-workout-balance\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>So when you do a workout for balance, you&#8217;re working to strengthen both your body and mind. Generally, repetition can build <a href=\"https:\/\/www.nytimes.com\/2022\/01\/05\/well\/move\/muscle-memory-exercise.html\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nytimes.com\/2022\/01\/05\/well\/move\/muscle-memory-exercise.html\">muscle memory<\/a>\u00a0and\u00a0<a href=\"https:\/\/news.mit.edu\/2015\/brain-strengthen-connections-between-neurons-1118\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/news.mit.edu\/2015\/brain-strengthen-connections-between-neurons-1118\">strengthen connections in your brain<\/a>, including those responsible for coordinating balance. So expect a workout for balance to involve doing the same wobble-inducing moves multiple times.<\/p>\n<h2>What muscles does a balance workout work?<\/h2>\n<h3>1. The core<\/h3>\n<p>In terms of muscles you can actively strengthen for balance, the core is key.<\/p>\n<p>\u201cOur balance comes from our\u00a0<a href=\"https:\/\/www.wellandgood.com\/core-strength-test\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/core-strength-test\/\">core<\/a>,\u201d certified fitness trainer\u00a0<a href=\"https:\/\/katieaustin.tv\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/katieaustin.tv\/\">Katie Austin<\/a>\u00a0previously told Well+Good about ways to\u00a0<a href=\"https:\/\/www.wellandgood.com\/improving-balance\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/improving-balance\/\">improve balance<\/a>. \u201cYour core entails the central part of your body, including your pelvis, lower back, hips, and stomach. When we train our core muscles, they help the other muscles work cohesively and in harmony, which leads to better balance and stability.\u201d<\/p>\n<h3>2. Feet and ankles<\/h3>\n<p>You might not think of your feet and ankles as strength powerhouses, but the small stabilizers at the base of your body put in a lot of work in keeping you upright. Creating solid <a href=\"https:\/\/www.wellandgood.com\/foot-core\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foot-core\/\">strength in your feet and ankles<\/a> can stabilize your body from the ground up.<\/p>\n<h3>3. The muscles surrounding major joints like the hips<\/h3>\n<p>Joints are the point at which your balance gets tested, so making sure they have all the backup they need in the muscles that support them is critical for balance. For example, hip joints help keep you standing upright, so to create stable hip joints, you want to work on your glutes, inner thighs, and core.<\/p>\n<p>\u201cWe can work our balance and our stability simply by building more strength in the muscles that surround those joints,\u201d says <a href=\"https:\/\/www.instagram.com\/benlauderdykes\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/benlauderdykes\/?hl=en\">Ben Lauder-Dykes<\/a>, a <a href=\"https:\/\/www.fhittingroom.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.fhittingroom.com\/\">Fhitting Room<\/a> trainer, in a new 20-minute <a href=\"https:\/\/www.youtube.com\/watch?v=Rt_7nHn2aPg\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.youtube.com\/watch?v=Rt_7nHn2aPg\">kettlebell-based workout for balance<\/a> he created for Well+Good&#8217;s Trainer of the Month Club.<\/p>\n<p>Lauder-Dykes also points out that one side of our bodies may be more stable than the other, so in a workout for balance, expect moves that you do one side at a time to expose and improve on those weaknesses.<\/p>\n<p>\u201cWe often have one side that&#8217;s better at creating stability, and one side that&#8217;s better at creating power,\u201d Lauder-Dykes says. \u201cWe don&#8217;t necessarily need them to be exactly the same, but we want them to be similar in their capabilities.\u201d<\/p>\n<h2>Try this 20-minute workout for balance using a kettlebell<\/h2>\n<p>Regularly doing a workout for balance can help to improve your overall quality of life. \u201cBalance is not only important when we&#8217;re working out, it&#8217;s also essential in our day-to-day lives,\u201d Lauder-Dykes says. \u201cWorking on our balance throughout this workout is going to help to improve how your hips, shoulders, and arms move so you can make the most of every second of your day.\u201d<\/p>\n<p>His 20-minute kettlebell workout for balance will test and build your balance by taking you through multiple variations of exercises that build your core and stabilizer muscles. For example, a lateral lunge will ensure that you\u2019re supporting your hips in 360 degrees, and adding a pulse will \u201chelp us to really work the inside muscle of the thigh and the outside muscle of the glute,\u201d Lauder-Dykes says. \u201cThese are gonna help us when we&#8217;re doing these lateral movements to create stability in the hip and the knee.\u201d<\/p>\n<p>Later, a kickstand deadlift will challenge your hamstring strength, and then become even more of a feat when it progresses to a single leg deadlift. Shoulder taps, knee raises, and more round out the core portion, too.<\/p>\n<p>\u201cFinding balance is not necessarily about one specific part of your body,\u201d Lauder-Dykes says. \u201cIt&#8217;s about being able to organize all different parts of your body so we can get our center of mass over a specific point and the more successfully that we can do that, the more successful we&#8217;ll be able to move in different ways, shapes, and positions without falling over.\u201d<\/p>\n<p>Ready to put your balance to the test? Grab a <a href=\"https:\/\/www.wellandgood.com\/jaxjox-kettlebell-review\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/jaxjox-kettlebell-review\/\">kettlebell<\/a>\u00a0and get ready to sweat, focus, and have fun.<\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"Kettlebell Workout for Balance | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Rt_7nHn2aPg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Each month, a new trainer takes us through four of the best workouts they have in their back pocket. Follow along weekly for new ways to sweat it out with us. See All Balance can be like the canary in the coal mine of overall health. Because it is such a complex skill involving the &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8637,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8635","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8635","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8635"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/8635\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/8637"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}