This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best gym in San Francisco by CitySearch in 2006.
In their quest for big muscles, many gay men forget that balance, coordination, and flexibility are key ingredients to a healthy, high-performing body. The baseball balance taps exercise provides an excellent way to improve your balance and coordination with a simple movement you can do at home or at the gym. This exercise also strengthens the smaller stabilizing muscles in your joints, which will allow you to increase the weight you lift in larger-muscle exercises proportionally.
Balance and coordination
Joint stabilizer muscles
Set up three dumbbells, each standing on one end, in an isosceles triangle shape on a gym mat or floor. The sides of the triangle should all be the same distance as the other side. Stand erect approximately one foot away from one side of the triangle, facing the triangle so that the furthest point is directly in line with your body.
- From the starting position, stand on your left leg and lift your right leg slightly up behind you. Then bend down and use your right hand to tap the dumbbell to your left (see Photo 1).
- Next, stand up straight and, without bending it, extend your right arm above your head (see Photo 2).
- Bend down again and touch the center dumbbell. Then stand up straight and, without bending it, extend your right arm above your head (see Photo 3).
- Bend down a third time and touch the dumbbell to your right. Then stand up straight and, without bending it, reach your right arm above your head (see Photo 4).
- Repeat steps one through four 10 times, then switch legs and arms and repeat.