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15-Minute Bodyweight Balance
Improve your balance, strength, and stability with this 15-minute menopause-friendly workout using just your bodyweight and a sturdy chair. Each move is designed to help you build ankle strength, core control, and coordination — all crucial for preventing falls and supporting bone health in midlife. No equipment, no floor work, just simple, effective balance training for women in menopause or anyone who wants to stay strong and steady. No equipment needed.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Equipment
Description
Following a warmup, this workout is made up of 6 bodyweight balance exercises performed on each side. Use a chair for balance assistance and to intensify the workout. No equipment needed.
Workout Video
Workout Breakdown
There are 6 exercises in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest one one side, and then the other. The last move is a one-minute finisher.
Exercises
- Heel Raise + Front Kick (L+R)
- Adduction & Abduction (L+R)
- Single Leg Standup (L+R)
- Rainbow (L+R)
- Single Leg Lunge (L+R)
- Step Side + Skate (L+R)
