How to Improve Balance: 5 Simple Daily Exercises to Keep You From Falling Down
- The Ballet Academy
- 6 hours ago
- 3 min read
Balance is one of the most important foundations in dance, yet it’s also one of the most challenging skills to master. Whether you’re a beginner or an advanced dancer, improving your balance can help you feel more stable, confident, and in control of your movements.
The good news is that balance isn’t something you’re “born with” — it’s something you can train every day. With the right simple exercises, you can strengthen your supporting muscles, improve your posture, and reduce the chances of wobbling or falling during turns, poses, and transitions.
In this blog, we’ll share five easy daily exercises that can help you build stronger balance and move with more confidence.
Toe Taps on a Yoga Block (for Knee Stability)
Stand on top of a yoga block with your supporting leg, and lift your working leg so the foot rests near the knee of the standing leg. Both legs start slightly turned in to challenge your stability.
From here, bend into a small plié, then straighten back up. Repeat this movement, and add gentle toe taps with the working leg:
To the side
To the front
To the back
Lightly touch the floor each time before returning the working foot back beside your knee. This exercise builds knee stability, control, and balance awareness.
2. Lunges on a Yoga Block (for Alignment & Core Control)
Stand on a yoga block with one leg and hold a small ball between your palms in front of your chest. Bring your working leg into a retiré (knee lifted, turned in) position.
Step the working leg into deep lunges:
To the front
To the side
To the back
Each time, return smoothly to the retiré position. Focus on keeping your torso upright, hips stable, and core engaged. This exercise improves postural alignment, core strength, and dynamic balance.
Refer the exercise here.
3. “Thousands and Millions” of Relevés (for Ankle Strength)
Rise up onto the balls of your feet again and again — because strong ankles are built through repetition.
Practise:
Relevés in first position
Single-leg relevés
Relevés combined with plié → rise → lower
Think of lifting straight up like you’re growing taller, not rocking forwards or backwards. These repetitive rises strengthen the ankles and create better control for balance work.
4. Daily Relevé Balance Holds (for Muscle Memory)
Spend time balancing on relevé every day to train your muscles to remember correct placement.
While holding your balance, check:
Shoulder blades gently pulled down
Core engaged and stomach lifted
Legs turned out from the hips
Shoulders relaxed, elbows softly lengthened
Neck long and chin neutral
This builds strong postural habits and improves overall balance quality.
5. Plank Holds (for Core Strength)
A strong core is the foundation of good balance. Plank exercises help you build that deep stability.
Hold a plank position while keeping:
A neutral spine
Core engaged
Shoulders stable
Hips aligned
Even short holds (30–60 seconds) daily can make a big difference to your balance control.
Improving balance doesn’t happen overnight, but small, consistent practice makes a big difference. By adding these simple exercises into your daily routine, you’ll strengthen your ankles, knees, and core while developing better body awareness and control.
Whether you’re a dancer or simply working on stability, remember that balance is built through patience, repetition, and mindful movement — one steady step at a time.
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