Day 6 - Low Intensity
Strength and balance go hand-in-hand when it comes to everyday movement. From climbing stairs to standing for long periods, your body relies on stability and muscle support. Day 6 of this beginner plan focuses on gentle, low-impact exercises that build strength while improving balance, making it especially useful for beginners or anyone who wants to stay steady on their feet.
9/24/20251 min read
Warm-Up (2 minutes)
Prepare your muscles and joints:
Ankle Circles (1 minute): Slowly rotate each ankle to loosen up.
March in Place (1 minute): Light marching to increase circulation.
Main Workout (10–12 minutes)
Heel Raises (2 sets × 10 reps): Stand and slowly lift your heels off the floor, then lower down. Strengthens calves and improves balance.
Side Leg Raises (2 sets × 8 reps each side): Hold a chair for support, lift one leg to the side, then lower slowly. Great for hip strength and stability.
Seated Torso Twists (2 sets × 10 reps each side): Sit tall, twist gently side to side. Strengthens core and improves mobility.
Cool Down (3 minutes)
Standing Calf Stretch (1 minute each side): Step one foot back, press the heel down, and stretch your calves.
Shoulder Relaxation Stretch (1 minute): Roll and stretch shoulders to release tension.
Why This Workout Works
Balance training helps prevent falls, strengthens stabilizing muscles, and supports daily movements. Combined with gentle strength exercises, this routine builds a solid foundation without overstraining your body.
👉 Practice Day 6 regularly, and you’ll notice more confidence in your balance, steadier movements, and stronger legs and core.