Bill from Beyond Fitness Online shows a single-leg dumbbell exercise that builds core strength and balance. Pick up a 5-lb weight while standing on one leg, move it around a clock pattern, and progress by knocking it over and retrieving it without putting your other foot down. It activates your core, stabilizes your body, and improves balance.
Hi, I'm Bill from Beyond Fitness Online. Today, I'm going to show you one of my favorite core exercises. Now, what this exercise is, is a balance exercise, a core exercise, an arm and a leg exercise. And there's also a lot of different pieces you can add to it, which I'll show you in a later video. But basically, we're going to be picking weight up off the ground and moving it around and challenging your balance while we do it. So go ahead and take a look at this and give it a try and see what you think. For this exercise, you're going to need a 5-pound dumbbell or smaller. You're going to have it placed directly in front of you, and in this version, we're going to use one leg. We're going to bend over, we're going to pick that up, and we're going to put it at a different angle. Then we're going to bend over again, pick it up, and we're going to continue to move it around the clock. In this case here, we go over to 3 o'clock, We'll come back up. We'll go back down. You can even do angles that are behind you, as you'll see right here, back into an angle. You could even go directly behind you. The next level to challenge your balance even more would be to put the weight down, and then without putting your other foot down, try and knock the dumbbell over. Then reach over, grab it, move it to a different angle, and try again. You'll find that this adds a whole other level to the challenge with the balance. I hope you found that interesting. This is a really challenging exercise, and if you have a difficult time standing on one leg, you can regress this to doing it on 2 legs and/or tapping down, tapping down the extra leg as you're going. This will challenge you in so many different ways, and you're really going to feel a difference when you give it a shot. A lot of core activation, a lot of stabilization, a lot of balance, and it will challenge your vestibular system and your visual system as well. So give it a try. Let me know in the comments what you think below. If you haven't already, please subscribe to my channel. I post new updates every Friday. And until next time, live healthy.
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