Exercise #1446

Balance Control

3 min - Exercise


also known as Control Balance

Muscle Focus: Abdominals and hip extensors.

Objective: Pelvic stabilization and strengthening the glutes and hamstrings.

Start Position: Lay flat on back with arms by side, and both legs extended straight up to the ceiling. Roll over and place the balls of the feet into the Mat. Circle your arms around and place both hands on the right foot.

Movement: Extend the left leg straight to the ceiling. Without changing the position of the hips or torso, place the ball of the left foot back onto the Mat and extend the right leg to the ceiling. Repeat. For more advanced practitioners, legs can switch simultaneously.

Precautions: Avoid this exercise if you have neck or spine injuries. Maintain a still and stable pelvis and square hips as the legs move. Maintain the lift of the hips and abdominals to the ceiling so as not to sink in the powerhouse.
What You'll Need: Mat

About This Video

Apr 10, 2014
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Read Full Transcript

Now we're going to do you Balance Control. And that's exactly what the exercise is. It is an advanced exercise. So you need to be very proficient in Pilates before attempting this exercise. You also want to do it on a low mat.

A Yoga mat is fine , but preferably a tower mat with a nice cushioning, because you're going to be rolling through your spine. So it's an advanced rolling exercise. You're going to need good powerhouse stability and hip stability. Your pelvis needs to be pretty stable when it is lifted over you and you're doing leg switches. It is also a precursor to doing the Balance Control on the reformer.

So it's wonderful to learn it here on the mat. And if you were doing it on the floor, you could take it to the full step off position. Let's go ahead and start. Go ahead and bring your bottom forward. Great.

And start by lying down on your back with your legs extended to the ceiling. Beautiful. Holding them from your powerhouse. Nice open chest, long arms. Use your powerhouse and your hips to roll over to a 90 degree angle.

And then let your feet come down to the mat, pushing the balls of your feet into the mat. Good. Trying to keep lifting in your powerhouse so there's not too much pressure onto your neck. s you had a bad neck, probably not the exercise for you to do. Go ahead and circle your arms back and grab onto your right foot.

Good. And now extend the left leg up to the ceiling, thinking about lifting through your powerhouse, all the way extending to that leg. Great. Bring that leg down all the way to the mat. And then extend the right leg.

Lifting. Here's where your hips need to be squared off and stable. Reach through that foot for me. Thank you. Working the hamstring and glute.

Go ahead and return that leg. Good. As you get a little more advanced, you can switch as they pass each other. And right-- left leg is going to go up here. So we're holding on to the right.

Good. Reaching. So a real big lift, like someone's pulling you up by that foot and bring that foot down. And we're going to switch to the other leg. And lifting nice, strong, stable pelvis.

Reaching even through those toes. There you go. Very good. And go ahead and do one more set. So your powerhouse is lifting all the way through that leg.

Lifting your hips up to the ceiling. There you go. And returning. And one last time. That's it.

Reaching more. That's it. That's a beautiful reach. Still pushing through the ball of the foot on this one. And coming back down.

Good. And later you can see if you can maybe even grab more of the ball of the foot, rather than-- yes, rather than up here on your calf. Very nice job. Go ahead and roll down through your back. And then the knees.

And go ahead and sit up. And that is our Balance Control.


Amazing. I hope, one day, I will be able to do it.
Very well explained and perfectly executed.
It's a pleasure to see the beauty of body doing Pilates.
Marg M

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