Benefits of co-ordination exercises

HEALTH | EXERCISES

Co-ordination exercises are exercises done to improve quick reaction, anticipation and reflexes.

Cordination exercises help with balance, core stability and movement of the whole body. Below are exercises to improve the co-ordination.

Balance work
This can be done on a flat or uneven surface. Balance work done on a flat surface involves standing on one leg for up to 20 seconds on each leg. Repeat 3 times.

Uneven surfaces
Stand on a bosu ball (half a Swiss ball) with both feet. After it has become easier you can stand on one leg for up 15 seconds. Repeat three times.

Core stability exercises

Plank
- Lie flat on stomach, bend elbow, on your toes, draw your stomach muscle and raise your hip. Hold for up to 30seconds and repeat three times

Spine bridge hold

- Lie on your back, hands and feet on the floor. Hold your stomach in raise your hips up and hold for 30 seconds, repeat three times

Quadruped opposite arm and leg hold
- Go on your fours (face down, arms straight and knees bent) extend opposite arm and leg till they are straight. Hold for up to 20 seconds, then change to the other opposite side and repeat three times.

Movement
- Squat jumps, box jump, lateral jumps
- Hurdle jumps, progression- single leg hurdle jump
- Dumbbell or barbell Squat and shoulder press
- Dumbbell forward lunges with: arm extension, then rotation and side bend
- Press up and tap shoulders as you come up, progression will be Spider-Man (from push up position opposite arm and leg go forward then back. Do the opposite side) build to 20 times and repeat 3 times
- Crawls to standing up (from push up position, walk back using your hands until you are up right standing on you feet)

Please note: For movement exercises, perform three sets, 20 repetitions, make sure your abdominal muscles are active or tight and maintain the right posture through.

The writer is a fitness instructor