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5 seated exercises for better balance

Bold offers a variety of balance classes with different trainers, durations, and positions.

Today, let’s explore 5 seated exercises that you can do from anywhere with a stationary chair.

All of these exercises focus on coordination and breath work, which are key components of fall prevention. Check out pictures of each movement, as well as trainer tips on how to perfect your form for these seated exercises.

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Leg kicks

Trainer tips

  • Activate your quads
  • Engage your core
  • Extend your leg as high as you can
  • Try to push the bottom of your soles away from you

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Knee lifts

Trainer tips

  • Lift 1 leg and opposite arm at a time like you’re marching
  • Sit up tall and engage your core
  • Tuck in your tummy
  • Bring your knees up high
  • Check in with your breathing

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Open arm breathing

Trainer tips

  • Inhale as you open your arms wide
  • Exhale as you give yourself a nice, big hug

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Hamstring stretch

Trainer tips

  • Straighten 1 leg at a time to create flexibility
  • Inhale as you reach up to the sky
  • Exhale as you reach to your toes
  • You don’t have to touch your toes, just reach as far as you can
  • If your knee starts to bend, you’ve reached too far so sit up a little 

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Side stretch

Trainer tips

  • Relax your shoulders
  • Bring your 1 arm all the way up to the sky and reach as far as you can
  • Push your palm to the sky
  • Lean to the opposite direction of the arm you raised
  • Feel the stretch down your trunk
  • Slowly bring your arm down
  • Switch sides and repeat with the left arm