Balance and coordination: why they deserve a place in your training
The difference between balance and coordination, how Pilates trains them and why you don’t need to stand on one leg or give up support to get started.
- Last reviewed:
- 3 min read
- 2 references
Climbing a step, changing direction while you walk or putting on trousers standing up are tasks that involve balance and coordination. Often, we only pay attention to them when a movement feels harder or takes more concentration.
These capacities deserve a place in training, alongside strength and mobility.
What's the difference between balance and coordination?
Balance lets you control your body's position, both when you're still and when you're moving. It's there when you hold a standing position, but also when you take a step or shift your weight from one leg to the other.
Coordination lets you organise the movements of different parts of the body at the right moment. Walking, for example, involves a coordinated sequence between the arms, legs and trunk.
Although they are different capacities, they work together in many tasks.
How can Pilates train them?
Depending on the exercises chosen, a class can include challenges such as:
- Shifting your weight between points of support in a controlled way;
- Combining arm and leg movements;
- Alternating sides in a sequence;
- Changing position while staying in control;
- Moving one part of the body while another holds a position.
Coordination exercises don't need to be done standing. Even lying down or seated, combining movements in different directions can take attention and learning.
Research has found improvements in balance during movement in healthy people who take part in Pilates programmes.1
Do you need to remove support to train balance?
You don't need to start by standing on one leg or using unstable surfaces. The challenge should suit your ability and allow controlled execution.
In standing exercises, a wall or a firm support can help you do the task more safely. The NHS recommends having a wall or a sturdy chair nearby during balance exercises, in case you need support.2
Using support doesn't mean the exercise has lost its value. It can let you practise a weight shift or a sequence you can't yet do any other way.
What if I get mixed up combining the movements?
A new sequence can take a few attempts before it feels familiar. If it's hard to move your arms and legs at the same time, start by understanding each part separately and then combine them.
You can also slow down or pause to watch the demonstration. The goal is to learn to organise the movement, without rushing to keep up with every repetition.
At DUO
Our sequences include alternating movements and combinations between different parts of the body, with attention to support and how effort is distributed.
Make room in your training for balance, coordination and learning new movements.
View plans