17 SEP 2026
Good balance isn’t something you either have or don’t it’s a trainable skill, and like any skill, it improves with the right kind of consistent practice. Below are five Pilates-based exercises we use regularly at LOFT, chosen because they’re simple to learn, safe to progress, and genuinely effective when done a few times a week.
A note on safety before you start: if you’ve had a fall in the last 12 months, feel persistently unsteady, or have a diagnosed balance or inner-ear condition, please do these near a wall, bench, or sturdy chair for support, and consider a physiotherapy balance assessment first so your program is tailored to you.
1. Standing Marching (Pelvic Stability)
How to: Stand tall, feet hip-width apart, one hand lightly resting on a bench or wall for support. Engage your deep core (imagine gently drawing your belly button toward your spine) and slowly lift one knee to hip height, hold for 2 seconds, then lower with control. Repeat 8–10 times each side.
Why it works: This trains your standing leg to stabilise your pelvis while the other leg moves — exactly the control you need when walking on uneven ground.
Progress it: Once this feels easy, try it with your support hand hovering just above the bench rather than resting on it, or add a light arm movement (like reaching both arms overhead) as you lift the knee.
2. Single-Leg Balance with Arm Reach
How to: Standing near your support surface, shift your weight onto one leg. Once steady, slowly reach both arms forward, then out to the sides, then overhead, keeping your standing leg and core stable throughout. Do this for 20–30 seconds per side.
Why it works: Moving your arms while balancing on one leg challenges your body to make continuous small corrections — precisely the “dynamic reach” skill shown in research to improve with regular Pilates practice.
Progress it: Try closing your eyes for 3–5 seconds at a time (only with support nearby), which removes visual input and forces your inner ear and joint sensors to work harder.
3. Heel-to-Toe Walk (Tandem Stance Walking)
How to: Walk in a straight line placing the heel of one foot directly in front of the toes of the other, as if walking a tightrope. Use a hallway wall for light fingertip support if needed. Aim for 10 steps forward, then 10 steps back.
Why it works: This narrows your base of support dramatically, training the fine balance control your body needs far more often than you’d think — stepping around furniture, walking on a narrow path, or navigating a crowded footpath.
Progress it: Add a slow head turn (looking left, then right) as you walk, which challenges your vestibular system alongside your balance.
4. Pilates Bird-Dog (Core and Cross-Body Control)
How to: Start on hands and knees, spine in a neutral position. Engage your core, then slowly extend one arm forward and the opposite leg back, keeping your hips level and avoiding any rocking. Hold for 3–5 seconds, then return with control. Repeat 8 times each side.
Why it works: This is one of the best exercises for training the deep core stability that underpins all standing balance — a stable trunk gives your limbs a solid base to move from.
Progress it: Slow the movement down further, or add a small pulse at full extension before returning.
5. Sit-to-Stand Without Hands
How to: Sit on a sturdy chair, feet flat and hip-width apart. Cross your arms over your chest and stand up slowly without pushing off with your hands, then sit back down with control. Repeat 8–10 times.
Why it works: This is a direct, functional test and trainer of the leg and hip strength that allows you to catch yourself if you stumble — one of the strongest predictors of fall risk we assess in clinic.
Progress it: Slow the sitting-down phase to a 3-second count, or try it from a slightly lower surface once it feels easy.
Building this into a routine
Aim to work through this sequence three times a week, ideally alongside a class or one-on-one session where an instructor can check your form and progress you safely. Consistency over weeks, not intensity in a single session, is what actually shifts your balance over time — most people notice a real difference in confidence within four to six weeks.
Q&A: Doing this at home
Q: How do I know if I’m progressing too fast? If you feel genuinely unsteady, shaky, or need to grab for support more than once or twice per set, that’s a sign to pull back to an easier version (more support, shorter hold times, wider stance) rather than push through.
Q: Should I do these every day? Three times a week with a rest day between is a good starting frequency for most people — it gives your nervous system time to adapt between sessions. As you build capacity, some people move to most days of the week.
Q: I found all five quite easy — what next? That’s great news, and a sign you’re ready for supervised progression. Come see us at LOFT for a class or one-on-one session, where we can safely introduce reformer-based balance work and more advanced single-leg and reactive balance challenges.
Q: Can I do these if I have a hip or knee replacement? Generally yes, once you’re cleared for weight-bearing exercise by your surgeon or physio, but let your instructor know so we can adjust range and loading appropriately in the early stages.
Come practise with us
These five exercises are a great starting point, but nothing replaces the real-time feedback and safe progression of a class with a qualified instructor. Join us at LOFT this month for a balance-focused session.
Give us a call on 0266764000 to get started
Written by Melissa Macdonald, Physiotherapist & Pilates Instructor, LOFT Pilates. This article is general information — stop any exercise that causes pain and seek individual advice if you have a diagnosed condition.