Balancing act helps build muscles

Here’s a challenging way to work on your balance and strength at the same time. You’ll strengthen the muscles of your standing foot and ankle, crucial to maintaining balance, as you strengthen the quadriceps muscles of the opposite leg.

1 Hold both ends of a long rubber exercise band near your hips. Shift your weight over your left leg as you lift and bend your right leg, placing your foot in the center of the band. Inhale, lift up through the crown of your head, standing as tall as possible. Pause for a moment as you focus on balance.

2 Keeping your hands at your hips, exhale and slowly straighten your right knee as you press your right foot forward. Focus on keeping your upper body as still as possible. Bend and straighten your right knee at least three times. Release the band around your foot, step down and repeat on the opposite leg.

-- Karen Voight