Leg Strength and Balance in Tai Chi (Taiji)
Strong legs and good balance are what keep you mobile as you get older. Balance improves as you strengthen the muscles in your legs. Tai chi is great practice to help with both strength and balance.
For many people first learning tai chi, leg strength and balance can be problems. When you first learn tai chi, you are probably taught a simplified set that is easy to learn and doable by most people. These simplified sets often omit the single-leg stances and kicks. When students finally advance to a set that requires a single-leg form, they often find it difficult to balance on one leg.
The following are examples of exercises that can be used to strengthen your legs, starting with exercises for people who have the most difficulty and need the most improvement. Pick the ones that seem most appropriate for your health. In all of these exercises, work within your comfort zone. With tai chi, slow and steady is the best.
For these exercises, or any other exercise that requires you to balance on one leg, it helps to focus your eyes on a fixed point on the wall or floor in front of you. In addition, you can turn the foot of your supporting foot outward at an angle to get a better base. It also helps to extend out your counterbalance arm before you extend your kick.
Supported Leg Lifts
For learners that have difficulty standing on one leg at all, the first step is to begin with full support. To do this, stand beside a table, counter top, or sturdy chair. Place your hand flat on the table or hold on to the back of the chair. Gently hold on and carefully lift one leg just off the floor. Hold as long as it is comfortable and lower your leg back down to the floor. Repeat with the other leg. Alternate legs and repeat several times. Practice a few minutes every day. Read more