Staying active is about more than just lifting weights and running on a treadmill—it’s about creating a body that’s resilient, balanced, and strong from the inside out.
At AFAC gym, our Balance-N-Core class is designed to help with just that. This unique class blends innovative exercises that challenge your balance with powerful core-strengthening movements, allowing you to achieve better stability, coordination, and overall fitness.
Whether you’re aiming to prevent injuries, improve athletic performance, or simply feel more confident in your daily movements, Balance-N-Core is the perfect addition to your workout routine. Join us and discover how building a stable core and enhancing your balance at AFAC gym in Thornton, Colorado, can transform the way you move.
Join Our Balance-N-Core Classes at AFAC Gym!
Ready to improve your strength, stability, and coordination all in one class? AFAC gym’s Balance-N-Core class is here to transform the way you move. With innovative exercises using tools like stability balls and resistance bands, this class is designed to challenge your balance, build core strength, and enhance your overall fitness. Whether you’re new to exercise or looking to boost your routine, Balance-N-Core offers something for everyone. To learn more and sign up, explore our Class Schedule page or MINDBODY and join gym owner Susan Schaffner on a journey to better health, greater balance, and unstoppable core power.
Why Is Balance Training at the Gym Important?
Balance training is about more than just preventing falls—it’s an essential aspect of your overall fitness. Developing good balance reduces the risk of injuries, such as ankle sprains, by enhancing the stability of your joints. This is particularly important as we age; maintaining strong balance skills can prevent falls and improve confidence in daily activities like walking or navigating stairs.
Balance exercises help you better understand how your body moves. They can sharpen your reaction times—like quickly steadying yourself if you trip—leading to fewer accidents. Strengthening the muscles involved in balancing also reduces stress on your joints, making it a key way to support an active lifestyle without pain.
Additionally, incorporating balance training can boost your coordination, as it requires multiple muscle groups to work together. This makes your workouts more efficient and keeps your brain engaged, helping you stay both mentally and physically sharp. Balance isn’t just about holding steady; it’s the foundation for many everyday movements and athletic feats.
Why Is Core Training at the Gym Important?
Many think of core training as the path to sculpted abs, but the benefits go far beyond aesthetics. The core includes multiple muscles between the ribs and pelvis, both in the front and the back of the body. Together, these muscles stabilize the spine, keep the body upright, and transfer force efficiently between the upper and lower body.
A strong core is the foundation for balance. It helps stabilize your body during all kinds of activities, whether you’re carrying heavy groceries, climbing stairs, or making a quick turn during a game. Engaging the core during exercises also protects your back and helps prevent pain or injury, making core training a must for overall functional strength and well-being.
How Does Core Training Improve Balance?
Core stability is at the heart of both static and dynamic balance. When your core muscles are strong, your body has a stable base to rely on, which is crucial for performing many day-to-day tasks and athletic movements. Functional core exercises—those that mimic real-life activities—are particularly effective in enhancing balance, as they challenge the body in different planes of motion and on both legs.
Whether you want a toned stomach, better athletic performance, or just to feel more stable on your feet, core training is key. Adding a controlled element of instability to exercises—such as doing moves on one leg—activates deep core muscles, tightening your midsection and improving your ability to stay balanced in any situation.
What Exercises at the Gym Can Improve Balance and Core Strength?
Below are some effective moves that you can use to boost your balance and core strength, complete with step-by-step instructions to help you execute them correctly.
1. One-Legged Balance
Stand tall with your feet together. Slowly lift one foot off the floor, keeping your knee facing forward or to the side. Hold this position, focusing on maintaining a steady posture. If you feel stable, try closing your eyes to increase the challenge. Hold for 10-20 seconds, then switch feet and repeat. For an added challenge, try balancing on an unstable surface like a pillow.
2. Leg Swings
Stand on your right leg and raise your left leg about 3-6 inches off the ground. Keep your arms relaxed at your sides. Swing your left leg forward and backward gently, touching the floor for balance if needed. As you become more comfortable, try swinging without your foot touching the ground. To add difficulty, swing your left leg out to the side while extending your right arm. Switch legs after 10-12 swings.
3. Single-Leg Squat
Stand with your feet hip-width apart. Point your left foot slightly in front of you, barely touching the floor for balance. Push your hips back and lower your body into a squat on your right leg, keeping your chest upright and your arms extended in front of you. Try to go as low as you can while maintaining good form. Return to the starting position. Complete 6-8 repetitions, then switch legs.
4. Lunge with Reach
Stand with your feet together and extend your arms out to the sides at shoulder height. Lift one foot off the ground and lunge forward, bending your front knee until your thigh is parallel to the floor. Keep your back flat and your arms straight out to the sides. Hold this position briefly, then push off with your front leg to return to the starting position. Repeat on the other side for 6-8 repetitions per leg.
5. Bird Dog
Start on all fours, with your hands directly under your shoulders and knees under your hips. Engage your core and extend your right arm and left leg simultaneously until they are in line with your body. Keep your hips level and avoid arching your back. Hold for a few seconds, then return to the starting position and switch sides. Complete 8-10 repetitions on each side.
6. Plank
Lie face down on the floor. Place your elbows directly beneath your shoulders and lift your body up onto your forearms and toes, forming a straight line from your head to your heels. Keep your core engaged, avoid letting your hips sag, and maintain steady breathing. Hold for 20-30 seconds to start, gradually increasing your planking time as you get stronger. For a challenge, try adding a side step with your feet or lifting one leg off the ground.
7. Dead Bug
Lie on your back with your knees bent at a 90-degree angle, feet lifted off the floor, and arms extended above your shoulders. Engage your core and press your lower back into the floor. Slowly lower your right arm and left leg simultaneously until they are just above the floor. Bring them back to the starting position and repeat on the opposite side. Continue alternating for 8-10 repetitions per side, ensuring your back stays flat throughout.
8. Mountain Climbers
Start in a push-up position with your hands directly under your shoulders, and your body in a straight line from head to heels. Engage your core and bring your right knee towards your chest without letting it touch the floor. Quickly switch legs, bringing your left knee towards your chest while extending your right leg back. Continue alternating legs at a steady or fast pace for 30-60 seconds. Maintain proper plank form, keeping your hips level and your core engaged.
9. Glute Bridge
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms at your sides, palms facing down. Engage your core and squeeze your glutes to lift your hips off the floor, creating a straight line from your knees to your shoulders. Hold at the top for a few seconds, then slowly lower your hips back to the floor. Complete 10-15 repetitions, focusing on using your glutes and hamstrings to drive the movement rather than your lower back.
Find Your Stability with AFAC Gym’s Balance-N-Core Class
Balance is the key to a confident, active life, and a strong core is the powerhouse that keeps everything together. AFAC gym’s Balance-N-Core class is designed to improve these essential fitness components, making daily movements easier and athletic performance sharper. Whether you’re aiming to prevent injuries, boost athletic skills, or simply feel more stable, this class is the perfect addition to your fitness routine.
If you’ve been searching for the perfect local gym, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.
To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
