Improving Body Control

30th November 2019
Being able to exercise control over your physical movements is essential for preventing injuries and improving technique. Make sure you include these exercises in your routine.

The human body is complex and fascinating. As we grow, we learn how to control our movements. Simple actions such as walking, talking, holding the bladder, chewing and others are essential for human beings. Working out to hone that control is more relevant than we might initially believe.

Through the experiences and situations that we live every day, we widen our range of movements and enhance our coordination and self-awareness. Depending on their genetics and physical activities, some people can reach higher levels of physical control.

Dancers and other professional athletes usually have a higher level of control over their bodies than most of us, due to their intense routines. But even if you’re not a professional athlete, you can still do various exercises to have a stronger sense of physical control over your movements.

Exercises for body control

A sharper control of your body can lead to more efficient workouts and a reduced risk of injury. Check out the exercises on our list below.

1. Plank

The plank is a great exercise for working out various muscle groups and their coordination at the same time. Because it’s an isometric exercise, make sure you maintain the correct position throughout the exercise.

body control isometric

Before you dive into your plank, take a moment to make sure that you have the correct form. Once you’re ready, try 60-second planks to work out your muscles and limbs.

2. Tree and dancer pose for body control

Yoga has amazing coordination, proprioception, and psycho-motor benefits. It helps you work on breathing as you move your body in addition to controlling your thoughts.

Thus, adding yoga to your routine can help you improve your physical performance. If you don’t have the time for entire yoga sessions, here are two poses to add to your routine:

  • Tree pose: to do the tree pose, stand up straight and lift your right leg. Place your right foot on your left leg. Once you’re balanced, lift your arms, bring your palms together and hold the pose for thirty seconds.

The tree pose stimulates concentration, which will help you better exercise control over your body and keep your balance. Keep in mind that your foot shouldn’t be resting on the opposite knee. Keep it on the thigh instead.

body control yoga

  • Dancer pose: balance, flexibility, coordination, and strength are all skills that the dancer pose improves. Make sure you stay very focused in this pose to keep your body in the right position.

Start by standing and lift your left leg behind you. Grab your ankle with your left hand. As you grab your ankle, slightly bend your knee. Extend your right arm out in front of you to help keep your balance.

If you want to increase the difficulty, don’t left your chest point downwards. Instead, puff out your chest so that it points upwards. And don’t forget to keep breathing steadily throughout the entire pose.

body control dancer

3. Burpees for strength and control

Burpees are very common in CrossFit or calisthenic workouts. They even formed a part of the workout routines of United States soldiers during World War II. On top of that, they build strength and improve cardio because of the varied mix of exercises that they include.

Burpees can give you a defined body. And the best part about them is that they help you to better control your movements. They improve agility, coordination and muscle memory.

To get started, find a wide-open space to work out in. Get into a squat and put your hands on the floor. Next, extend your legs backward and do a push-up. After, get back into the squat position and jump up towards the ceiling.

body control burpees

4. Handstand

Among the best body control exercises is the handstand. The handstand is a classic gymnastic exercise and is also present in other disciplines such as dance, yoga and more. They’re difficult but once you gain a stronger sense of control over your body, they can become easier.

Beginners should start off on a wall. If possible, do handstands with another person spotting you.

Get started by squatting next to a wall and with your hands on the floor. Keep your hands and arms firm as you push yourself on to the wall with one foot. After time, try to separate yourself from the wall.

To wrap up, working on your body control is beneficial for any sport that you do. It’s even beneficial for your overall health as it can help you move through everyday life with more control. In addition, your body and mind will be more in sync.

  • Sheryl Dluginski (January 4, 2013). “The Real Story Behind the Exercise You Love to Hate: the Burpee”. DNA Info. Archived from the original on August 18, 2017
  • Rani, N. J., & Rao, P. V. K. (2011). Body Awareness and Yoga Training. Perceptual and Motor Skills79(3), 1103–1106. https://doi.org/10.2466/pms.1994.79.3.1103