Coordination is crucial to everyday life because we constantly use it, Meier tells Bustle.
Thankfully, you’ve got the option to improve your coordination with exercise.
Read on for a list of trainer-approved exercises for improving coordination thatll help get you started.
Stand with your feet together and arms down by your sides.
Jump up and spread your legs wide while bringing your arms to meet above your head.
Land with feet wider than shoulder-width apart and arms above the head.
Jump back to starting position with your arms down and repeat.
Aim for 3 sets of 10 reps with rest between each set.
2Medicine Ball Throws
Medicine ballthrows improve your hand-eye coordination, Hamlin says.
They also train your reaction time as you move quickly to catch the ball.
Hold a medicine ball at chest level.
Take your arms overhead.
Throw the ball up against a wall.
Catch it as it bounces back your way.
Start by lying face-up on a mat.
Lift your feet off the floor and bend both knees 90 degrees.
Extend your arms straight up above your chest.
Slowly lower your right leg down and forward, straightening it and hovering it just above the floor.
Both movements should happen simultaneously.
Return to the starting position.
She recommends doing this exercise slowly and with intention, rather than rushing through the movement.
Stand with your legs shoulder-width apart.
Step your right foot backward and to the outside of your left leg.
Lower yourself into a lunge position.
Once your front thigh is parallel to the floor, push to stand back up.
Switch legs and complete the movement on the opposite side.
Aim for 3 sets of 10 reps per leg.
5Tree Pose
The tree pose in yoga is all about maintaining balance on one foot.
you’re able to also lift your arms overhead to add another element of coordination, Meier says.
Stand with your weight equally distributed between your feet.
Move your weight to your right foot.
Press into the floor for stability as you lift the opposite foot up from the floor.
Keep your hips and torso facing forward.
Raise your hands overhead and straighten them or bring them together.
Stand in this position for several deep breaths, then switch feet.
Repeat a few times per leg until you feel comfortable with the movement.
Your body has to coordinate to stay balanced.
Stand on a foam mat or place one or both feet on a Bosu ball.
Lower your hips back into a squat.
Press your heels into the surface to raise back up.
Do 3 sets of 12.
Stand behind a low step.
Tap your toe up on the surface of the step.
Hop up and down to quickly alternate your feet.
Perform as many rapid taps as you’re free to for 30 seconds to a minute.
Do 5 sets.
For a challenge, Smith recommends trying thisPilates-based movewith your eyes closed.
Start on all fours in a tabletop position.
Kick one leg straight back.
Extend your opposite arm in front of you at the same time.
Hold for 10 seconds, then alternate to the other arm and leg.
Aim for 10 reps of 10-second holds.
9Side-To-Side Shuffles
Any agility exercise that gets you moving quickly will help build coordination, Smith says.
For this one, set up some cones or water bottles in a straight line about three feet apart.
Face the cones.
Stand with your feet hip-width apart.
Begin to quickly shuffle sideways to one cone then back again.
Repeat for 30 seconds.
Do 5 sets and increase your time as the move gets easier.
Studies referenced:
Jrgensen, MB.
Muscle activity during functional coordination training: implications for strength gain and rehabilitation.
J Strength Cond Res.
