Control Balance

Control Balance is an advanced Pilates exercise that challenges balance , flexibility and core strength . This exercise works to improve body control and stability , while requiring flexibility and strength in the back, legs and core. Control Balance is ideal for those seeking an intensive exercise for both stability and flexibility.

Correct technique

Follow these steps to perform Control Balance correctly:

  1. Start lying on your back on a mat with your arms at your sides. Lift both legs up towards the ceiling and engage the core.
  2. *Inhale* and lift your hips so you roll onto your shoulders and bring your feet down to the floor behind your head as if in a “roll over” position.
  3. On the *exhalation*, extend the right leg up toward the ceiling while keeping the left leg extended and close to the floor behind you.
  4. Hold the position briefly, then switch legs by lowering the right leg and lifting the left leg toward the ceiling.

Perform the exercise for 4-6 repetitions on each side, making sure to maintain a slow and controlled movement.

Common errors

To get the most out of Control Balance and avoid injury, you should avoid these typical mistakes:

  • Overstretching the neck : Avoid straining the neck by keeping the weight on the shoulders and not directly on the neck.
  • Lack of control : Perform the exercise slowly and controlled to avoid imbalance and ensure proper muscle activation.
  • Leg position too low : Keep the legs under control and avoid lowering them too far, which can affect balance and stability.

Modifications and Variations

Here are some customizations and variations for Control Balance:

  • Beginner Modification: Keep both feet near the floor behind your head without switching legs to adjust to the position and work on flexibility.
  • Advanced variation: For a bigger challenge, try holding the leg lifted toward the ceiling for a few seconds longer before switching to the other leg.

Repetitions and sets

For beginners, 2-3 sets of 4 repetitions per side are recommended. For the more advanced, try 3-4 sets of 6-8 reps per side, focusing on balance and control.

Breathing tips

Inhale deeply as you prepare to lift your legs and exhale as you switch legs and maintain stability. Controlled breathing helps to create calmness and focus in this challenging position.

Visual angles and tips

Observing Control Balance from different angles can help you get the right technique:

  • Lateral angle: Ensure that the body is kept stable and symmetrical without the weight being placed on the neck.
  • Front angle: Keep the legs in a straight line and avoid twisting the body while switching between the right and left legs.

Demonstration video

Watch this video to learn proper technique for Control Balance:

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