Start regaining balance with a goblet squat. Hold a dumbbell to your chest, maintain upright posture, engage core, push hips back, and squat until thighs are parallel to the ground.
Begin step-ups by placing one foot on a sturdy surface. Keep your chest tall, engage your core, and lean into the heel of the front leg, pushing off to step onto the surface.
Start in a staggered stance, one foot forward and one back. Lower down until the back knee touches the ground, feeling a stretch in the hips. Push through the front heel, engaging quad and glutes.
Perform a side plank with forearm on the floor, feet stacked. Keep core tight, squeeze glutes, and tilt hips up and down to maintain oblique tension.
"Begin in a forearm plank, keep back and core tight, squeeze glutes. Push up with one hand, then the other, transitioning between plank and pushup. Repeat, alternating arms."
Try the glute bridge with reach to regain balance. Lie on your back, bend knees, and lift hips toward the sky. Squeeze glutes at the top, holding the position.
Get into a side plank, stacking feet and aligning shoulders with wrists. Lift hips forward, brace abs, and hold for 20-30 seconds before switching sides.
Transition from static to functional balance with walking lunges. Take a big step forward, lowering hips by dropping the back knee toward the ground.