A 10-minute standing stability workout

i amf Balance is the ability to keep yourself upright using your senses, stability is your body’s fail-safe musculature that helps keep your head in place when you start to lose balance. So when you train for stability, you’re also improving your balance.

“When I lose balance, it’s the ability to fire my core muscles and stabilize my body that keeps me from falling or getting injured,” Erin Gregory, national group exercise director at Gold’s Gym, previously told Well+Good.

This requires strengthening your small leg and ankle muscles, as well as the core and large lower body muscles, to keep yourself grounded.

This week, Chloe de Winter of Go Chlo Pilates shares a 10-minute standing workout specifically designed to improve stability, and help you stay confident and injury-free as you move through the world.

The series includes “a lot of lower-body strengthening work to help you move better, walk better, run better, jump better, dance better,” de Winter said. “Whatever you do in your life, this is to help you do better with more control.”

In just 10 minutes, he packs in essential lower-body movements like lunges and squats, but with a stabilizer-challenging twist. For example, you’ll add shoulder strokes (moving your arms like you’re swimming freestyle) to side step squats, which will add an extra balance challenge to the classic move.

You’ll also work those stabilizer muscles in your feet and ankles, which Gregory says are essential for stability.

“When you lift, or lift, during your workout, you improve muscle strength as well as balance,” says Gregory. “You’ll strengthen the muscles that provide stability and protect the joints—essentially, injury prevention.”

To do this, de Winter closes the workout with a series of calf raises and holds that he says will “obviously strengthen through your calf muscles, but also around your ankles and feet.”

Spend 10 minutes on stability today and have a more stable future tomorrow.

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