Commonly used as a test for assessing balance, the tandem stance is also a great exercise to perform every day.
How to do it:
- Stand tall with your feet together, and brace your core.
- From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—step one foot in front of you so that your front foot’s heel is against your back foot’s toes.
- Your feet should be in a straight line. Imagine you’re standing on a tightrope or balance beam.
- Hold this position for 30 seconds or as long as you can, then switch the position of your feet and repeat.
Make it harder:
- First, step into the tandem stance without using a wall for balance. Once you’ve mastered that, perform the exercise while holding a light weight in each hand. Don’t have dumbbells at home? Use water bottles or cans of food.
- Another option: To really train your balance and strengthen your core, hold a weight in only one hand. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling, and engage your core to avoid leaning to one side.