Natural movements are extremely simple to add to any existing fitness program, and will benefit both your indoor training as well as your outdoor activities.

Good movement health is more than just exercising regularly – it’s about giving your training context and meaning. One of the best ways to begin doing this is to focus on simple movements that build good levels of balance and stability as a foundation for strength and coordination.

To get you started, here are 5 balance and stability movements that you should include regularly in your workouts and in your daily life:

1. Single leg balance

Stand on one leg using your arms for balance. Maintain good posture and engage the big toe by gently pushing it into the floor. Hold for 30 seconds, and repeat twice on each side.


2. Child squat

From standing, drop down as far as comfortable into a deep squat position. If your motion is restricted, it’s OK to hold onto a sturdy object. Relax into the squat and hold for up to 30 seconds. Rest and repeat.


3. Jumping on the spot

Stand with arms relaxed by your sides and start jumping up and down. You will naturally land on the balls of your feet, and the heels should lightly touch the ground with each jump. Maintain good posture and keep the jumps fast. Perform for 1 minute.


4. Front support

Get into a push up position with feet together. Round the back and push the shoulder blades up – you will feel the abdominals tighten. Hold this position for 30 seconds. Rest and repeat.


5. Hanging from a bar

Jump up and hang from a bar. Gently engage the abdominals and squeeze the shoulder blades together, keeping the arms straight. Hold for 30 seconds. Rest and repeat.


Where you can, perform these exercises in bare feet, and remain mindful when doing them. With regular practice, they will become easier. And don’t be fooled by their simplicity – when performed with good technique, these exercises will challenge your strength, endurance and flexibility in ways you’ve never felt.

As we say at EVO, less is more!