8 Daily Free Weight Exercises To Improve Balance And Mobility

Single-Arm Overhead Press:

Stand with your back against a stability ball pressed against a wall for added difficulty. Hold a dumbbell in one hand, push it upward, and bring your shoulder blades down and together.

Rear Lateral Raise:

Stand hip-width apart, bend at the waist until parallel to the floor, with a slight bend in the knees. Raise weights to shoulder height while keeping your spine aligned and core engaged.

Standing Pull-up with Kettlebell:

Stand with feet hip-width apart, hold a kettlebell with both hands. Raise the kettlebell towards your chest, keeping elbows outward. Lower back to starting point.

Chest Pass:

Use a six to eight-pound medicine ball. Throw it against a wall with force and catch it at chest level.

Dumbbell Halos:

Stand with feet hip-width apart, hold a dumbbell end to end at your right hip. Circle the dumbbell around your head, ending at your left hip.

Side Lunge with Dumbbells:

Stand with feet together, step right leg to the right, bend right knee. Hold dumbbells in each hand, frame the leg, and get close to the ground. Return to the center and repeat on the other side.

Standing Oblique Crunches:

Stand with feet shoulder-width apart, one hand at the back of your head, the opposite arm extended with a weight plate. Bend at the waist, crunching down to the side with the weight plate.

Glute Bridge:

Loop a short band around your knees, lie on your back, bend knees with feet on the mat. Squeeze glutes, elevate hips to hip height, hold dumbbells over your chest, press weights while performing the bridge.