Improve Your Balance by Strengthening the Right Muscles
Balance issues are often the result of weak muscles and joints. When your equilibrium is altered, the risk of falls and other accidents increases. Worse still, after a fall, people often become stiffer or limit their movements, allowing the muscles to weaken further. Luckily, physical activity often improves strength and balance in many cases.
Of course, numerous conditions contribute to balance problems, including Parkinson’s, MS, stroke, and other neurological disorders. Depending on the cause, you may need medical treatments to manage your symptoms. However, balance exercises are often part of long-term treatments to strengthen your legs, core, and other areas. For more information on the benefits of such activity, keep reading.
Strengthen Your Body to Improve Balance
Regular exercise is often recommended for individuals trying to reduce their risk of falls and maintain stability. According to experts, yoga improves strength, balance, and flexibility and reduces pain and soreness1. Studies also show that the smooth movements of Tai Chi offer similar benefits to increase stability and prevent falls2. Of course, you need to rebuild the right areas for the best results, which we’ll discuss in the following sections.
Strengthen legs
Your legs contain three muscle groups. The quadriceps and hamstrings are found in the thighs, while the calves’ power your lower legs3. These muscles cooperate to help you walk, run, sit down, use stairs, and stand still.
Unfortunately, leg weakness prevents smooth movements, reducing stability and balance. Muscle loss also increases as we age. In fact, experts state that approximately 3 million older adults require emergency room visits due to falls4.
Luckily, it’s possible to improve balance by strengthening your legs. Recommended exercises include slow heel-to-toe walking, standing on tippy-toes, or sit-stands. If needed, you can use a chair or counter for support.
Core muscles
Your core includes muscles in the stomach, lower back, hips, and pelvis. As the central muscles in the body, experts state that they are vital for the body’s functioning5. They support your spine and back, control movement, and maintain stability. In fact, these muscles only rest during sleep.
Medical professionals also note that weak core muscles can lead to poor posture, back pain, and fatigue6. Balance is also affected, so improving and maintaining core strength is vital for overall health.
The best core exercises aren’t crunches or sit-ups. Instead, experts recommend bridges, planks, or opposite arm and leg raises7. These exercises work several muscles simultaneously for a more effective workout.
Hip & glute muscles
Most of the body’s stabilization comes from the hips, which is why they are so strong. Unfortunately, they are also under significant stress since much of our time is spent sitting. When they weaken, posture, gait, and stability are affected 8.
According to experts, the gluteal muscles are vital for stabilizing and controlling movement 9. They also absorb shock and assist with posture. Weak glutes don’t offer the same support, reducing the range of motion due to tightness and discomfort.
Many exercises strengthen the hips and glutes to improve balance. Bridges, hip thrusts, lunges, and lateral band exercises increase flexibility and rebuild lost muscle.
Resources:
- PMC, Jan. 2016, Impact of 10-weeks of yoga practice on flexibility and balance of college athletes
https://pmc.ncbi.nlm.nih.gov/articles/PMC4728955/ - PMC, Nov. 2024, Tai chi improves balance performance in healthy older adults: a systematic review and meta-analysis
https://pmc.ncbi.nlm.nih.gov/articles/PMC11586773/ - Harvard Health Publishing, Dec. 1, 2025, Building stronger legs
https://www.health.harvard.edu/exercise-and-fitness/building-stronger-legs - Cleveland Clinic, July 29, 2025, Keeping Steady: Balance Exercises to Improve Stability
https://health.clevelandclinic.org/balance-exercises - HSS, A Guide to Your Core Muscles, from a PT
https://www.hss.edu/health-library/move-better/what-are-core-muscles - Mayo Clinic, Core exercises: Why you should strengthen your core muscles
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751 - Harvard Health Publishing, April 1, 2021, The best core exercises for older adults
https://www.health.harvard.edu/healthy-aging-and-longevity/the-best-core-exercises-for-older-adults - HSS, Your hip health can impact how you sit, stand, walk, and move overall
https://www.hss.edu/health-library/move-better/hip-strengthening-exercises - Houston Methodist, Nov. 10, 2025, Signs of Weak Glutes & How to Strengthen Them
https://www.houstonmethodist.org/blog/articles/2025/nov/signs-of-weak-glutes-how-to-strengthen-them/
This article contains informational and educational materials and does not replace health or medical advice. For questions or concerns regarding your medical condition or health objectives, speak to a qualified physician or healthcare provider.
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