Coordination: 5 Effective Exercises to Improve Yours

The body is a complex machine, with different parts that work in various ways, synergistically to perform a task. This ability of using different parts of the body together smoothly and efficiently is called coordination. If our bodily coordination is weak, then even simple tasks like running down a flight of stairs or speeding up your gait to catch a bus becomes potentially dangerous as our chances of falling and getting injured increases manifold.

A coordinated body has a better auto-response system, the cerebellum (part of the brain) processes information faster and more efficiently. Want to know how you can improve in this area? Then read on for Coordination: 5 Effective Exercises to Improve Yours!

1. Single-Leg Toe Reach

While standing on one foot, reach down to touch the floor with your right-hand, coming back up to standing straight and reaching down again alternating with your left hand. Repeat the same with the other foot. This exercise increases hand to eye coordination while strengthening your core and improving your balance on both legs.

2. Bicycle Crunch to Side Crunch

While lying on your back, take your right elbow and touch it to your left knee, alternating with your left elbow touching your right knee; after 10 repetitions, switch to your right elbow touching the side of your right knee , alternating with your left elbow touching your left knee on the other side. This strengthens your oblique muscles and helps develop better hand to foot coordination.

3. Alternating Star Jumps

Beginning with a jump with both feet and arms spread out looking like a star, transition into a squat while touching the floor with one hand, pushing off to a jump again and coming back into a squat and touching the floor with the other hand. This alternate floor touching and transition into a squat improves your core stability and eye coordination – it’s fun too!

4. One-Foot Hop to Lateral Hop

Pretend to run hopping on one foot. Standing on the right leg move the left knee and right hand in front, hop on the right leg and move the left knee and right hand back and the left arm to the front, hop again and go back to the previous stance, repeat on the other side. After 10 repetitions, hop on one leg from side to side while trying to keep your core tight and balanced, repeat with the other leg. This exercise is extremely beneficial for improving leg and eye coordination.

5. Burpees

Starting with a jump with the hands raised, transition into a squat with both hands touching the floor to pushing the legs back into a plank position then doing the same in reverse. Burpees are one of the most effective exercises for working on your cardio as well as being great in HIIT-style workouts. It trains physical balance as well as general coordination.

We can improve our physical coordination with exercise; with a well-integrated bodily awareness we can reduce the chances of becoming imbalanced and getting injured. It’s a great psychophysical asset to be more mindful of how your body is responding to what you do; how you use your core, developing your stability and how you can enhance your range of possible responses to a situation without injury. In general, our risk of falling and injuring ourselves reduces when we can balance our body with heightened coordination skills which also gives you greater mobility, swiftness and confidence! 

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Riya Moitra

Riya's weight training is her passion. She trains heavy because it makes her feel empowered, confident and positive. Training helps her stay motivated, improving her mental and emotional well-being as well as giving her the courage to keep moving forward. She aims to promote the benefits of strength training for women as it has completely changed her life for the better. She sees it as an act of self-care, and every woman deserves this care.

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