Improve your total-body balance with these three moves when you need a low-key workout. You’ll strengthen deep muscles of your body, helping you achieve better posture and body alignment.

These moves are also excellent for activating the core of your body in improving your body stability. You’ll also increase your own reception in adjusting your balance, posture and movement in improving your functional movements.

Modified Dead Bug exerciseModified Dead Bug

  • Begin lying on your back with your knees over your hips, bent at 90 degrees, and your elbows over your shoulders, bent at 90 degrees.
  • Drop your left arm, bringing your left hand next to your face and toward the ground, as you drop your right foot to hover over the ground.
  • Then bring your knee back in toward your chest and your left elbow back above your shoulder.
  • Alternate sides for 10 reps. Perform two to three sets.

Quadruped Hover With Shoulder Tap

  • Begin in a quadruped position with your hands under your shoulders and your toes on the ground, knees under your hips.
  • Brace your core and bring your knees to hover off the ground.
  • Bring your right hand up to tap your left shoulder. Place it back on the ground. Bring your left hand up to tap your right shoulder. Place it down and repeat, alternating hands.
  • Don’t rotate through your core. Keep your hips square to the ground.
  • Alternate sides for 10 reps. Perform two to three sets.

One-Foot Balance Reach

  • Stand on one foot with your other foot hovering off the ground.
  • Try to balance while reaching at different positions on the clock.
  • Reach your trail foot to counterbalance yourself.
  • It is OK to keep a chair near you if you need it for support. Use it only as a means to catch yourself when you are off-balance.
  • Repeat this for 60 seconds on each side. Perform two to three sets per side.

Photo credit: Jacoblund, Getty Images
GIFs: Mark Kuroda,