Gin has long been an advocate and devotee of functional strength workouts for postural improvement. When she first tried MBT’s curved sole shoe, known as “The anti-shoe™”, she could not wait to try them out in her strength classes. Like a variety of brands of shoes that feature a rocker sole (Skechers’ Shape Ups), these shoes are primarily designed for forward movement – simulating the effect of walking barefoot in sand. After adapting to their intended use, Gin discovered that the shoes provided an excellent unstable surface for balance training.

Statistics indicate that one-third of elderly Americans will experience a fall in any given year. Research shows that balance training can improve one’s ability to prevent a fall and to better react in the event of a loss of balance. But it’s not just for the aging exerciser – sports physiologists also encourage balance training for athletes to improve strength in secondary stabilizing muscles to help prevent injury.

The following guide provides a recommended gradual progression in balance training, practicing each level for a six week period prior to advancing to the next level:

• Level 1: stable surface – practice movements without weights using regular shoes on a hard surface.
• Level 2: stable surface – practice movements with weights using regular shoes on a hard surface.
• Level 3: decrease surface stability – practice movements without weights on slightly unstable surface – either barefoot or with stable shoes on a thick towel or mat to add slight instability to the surface.
• Level 4: decrease surface stability – practice movements with weights on slightly unstable surface – either barefoot or with stable shoes on a thick towel or mat to add sight instability to the surface.
• Level 5: unstable surface – practice movements without weights using equipment that provides greater surface instability such as curved sole shoes or any type of equipment designed to provide surface instability.
• Level 6: unstable surface – practice movements with weights using equipment that provides greater surface instability such as curved sole shoes or any type of equipment designed to provide surface instability.

This workout can also be done with any other kind of stability equipment, but it’s great with the new popular ‘rocking’ shoes – adding real exercises with these types of soles will really shape your legs!

Workout Details:

• Warm-Up - 9 minutes
• Workout 1 – 29 minutes
• Workout 2 – 12 minutes
• Workout 3 – 9 minutes
• Cool down Stretch – 5 minutes