Balance exercises

The exercises are presented by Csilla Farkas, Dóra Juhász, Judit Láng and Dóra Triznya,  BSc students of Sport Coaching, and by Vivien Molnár, a BSc student of Recreation Organization and Health Promotion

• Balancing while sitting on the ball, legs off the ground, arms raised straight out to the sides, to shoulder height
  

• Balancing on the ball on all fours
  

• Balancing on the ball in a kneeling position, lift the torso and raise your arms upwards (advanced)
  

• Balancing on the ball on your forearms, your trunk stretched and straight
  

• Balancing on the ball on your forearms, your trunk stretched and straight, lifting and lowering your left and right leg (advanced)
  

• Starting position: squatting, your forearms on the ball
  Stretch your knees and roll forward. Keep balance for 2-3 seconds, keep your trunk straight, then bend your knees and return to the starting position.
  

• Balancing on the ball in a high push-up position, with a straight trunk.
  
• Balancing on the ball in a high push-up position, with a straight trunk, lift and lower your left and right leg (advanced)
  

• Balancing on the ball, your left forearm supports the body; the right hand on the hip, the hip is on the ball, the legs slightly apart, crosswise. Repeat the exercise on the other side. (Make it more difficult by lifting your hip.)
  
• Maintain balance sitting on the ball, the right foot on the ground, the left foot lifted forward, the arms raised to both sides, to shoulder height, your trunk is straight. Repeat in the opposite direction.
  
• Starting position: sitting on the ball, the right foot on the ground; lift the left knee forward, the arms raised to both sides, to shoulder height; knee extension and flexion. Repeat several times and switch legs.
  

• Starting position: lie on your back on the ground, lift your legs, and flex the knees to 90°. Place the ball on your lower legs; put your arms to the sides on the ground. Keep the ball in balance as long as you can.
  
• Starting position: lie on your back on the ground, lift your legs to a vertical position, place the ball on the soles of your feet, and put your arms on the ground. Keep the ball in balance as long as you can.
  
• Starting position: lie on your back on the ground, place your straight legs on the ball, and lift your hips and arms to shoulder height (ankles, hips and shoulders in alignment). Hold the position for as long as possible and try to balance on the ball.
  
• Starting position: lie on your back on the ground, support your straight legs on the ball, lift your hips, and support yourself on your hands next to the body (ankles, hips and shoulders in alignment). Flex your knees and roll the ball towards the trunk, then extend the knees to the starting position. Make sure that during the training your hips will not sink!
  
• Starting position: lie on your back on the ground, support your straight legs on the ball, lift your hips, and support yourself on your hands next to the body (ankles, hips and shoulders in alignment). Lift and lower your left and right leg. Make sure that during the training your hips will not sink!
  

Group exercises:

• Sit in a straddle, the soles on the neighboring balls, hold hands with other participants and maintain balance on the ball.
  
• Kneel on the ball, hold the shoulders of the partners next to you and maintain balance on the ball. (Advanced, with teacher's assistance)
  

 (The number of participants in group exercises, min.3 people)