Health in Five // Improve Your Balance While Building Upper Body Strength
Health in Five // Single-Leg Balance & Curl
Balance is an important part of everyday movement. Whether you're walking on uneven ground, carrying groceries or simply staying steady as you age, balance training helps improve stability, coordination and confidence.
In this edition of Health in Five, Abby at Sandy Shores, demonstrates the Single-Leg Bicep Curl—an exercise that challenges your balance while strengthening your biceps, core and lower body. This simple exercise combines balance training, core engagement and upper body strengthening into one effective movement.
Why This Exercise Works
The Single-Leg Bicep Curl targets multiple muscle groups at once, making it an efficient addition to your workout routine. During the movement, you'll improve:
- Bicep strength
- Core stability
- Balance and coordination
- Standing leg strength
- Ankle and knee stability
Practicing balance exercises regularly can also help reduce the risk of falls and improve confidence during everyday activities.
How to Perform a Single-Leg Bicep Curl
- Grab a dumbbell or household item such as a water bottle, milk jug or can of soup.
- Stand tall and shift your weight onto one leg.
- Lift the opposite knee to about hip height, or as high as you're comfortably able.
- Keep your shoulders relaxed and your elbow tucked close to your side.
- Curl the weight toward your shoulder.
- Slowly lower the weight back to the starting position with control.
- If you lose your balance, simply place your foot down and reset before continuing.
Complete 10-12 repetitions on each side or perform the exercise for 45 seconds per side.
Tips for Success
- Focus on balance before adding heavier weight.
- Keep your core engaged throughout the movement.
- Move slowly and with control rather than rushing.
- Start with body weight if you're new to balance exercises.
Small Movements Make a Big Difference
Balance naturally changes over time, but incorporating exercises like the Single-Leg Bicep Curl into your routine can help you stay stronger, steadier and more confident in your daily activities.
Looking for more quick fitness tips? Follow our Health in Five series for simple exercises you can do at home to support your health and wellness.
Learn more about Sandy Shores Wellness Center gym memberships here.,
