Control Balance
Control Balance is an advanced Pilates exercise that focuses on strengthening the core muscles, back and hip flexors, while challenging balance and control. The exercise requires flexibility in the spine, stability in the shoulders and good coordination to perform the movement with the correct technique. This is a demanding exercise that requires a lot of control, especially in the abdominal and back muscles.
Correct execution
How to perform Control Balance correctly:
- Start by lying flat on your back with your arms at your sides.
- Lift your legs up and over your head into a "roll over" position, with your toes pointing to the floor behind you.
- Balance on your shoulders and lift one leg straight up towards the ceiling, while keeping the other leg straight towards the floor.
- Switch legs by lowering the lifted leg down while lifting the other leg.
- Repeat the movement with fluid transitions, without losing your balance or letting your hips sink.
Common errors
Avoid these mistakes to ensure correct execution:
- Excessive strain on the neck: Keep the weight on the shoulders and not on the neck to avoid injuries.
- Use of speed: Perform the exercise slowly and with control to maximize muscle activation.
- Fast movement: Perform the movement at a calm and controlled pace, without collapsing the shoulders.
Video Demonstrations
Watch these videos for proper Control Balance technique:
Modifications and variants
Adapt the exercise to your level:
- Beginner: Keep both legs closer to the floor for better balance and control.
- Advanced: Perform deeper "scissor" movements and keep each leg lifted longer for a greater challenge.
Number of repetitions and sets
Perform Control Balance for 2-3 sets of 4-6 repetitions per set. Increase the number of repetitions as you get stronger and more comfortable with the exercise.
Breathing technique
Breathe in as you switch legs, and breathe out as you lower the leg down. This helps stabilize the core and execute the movement with fluidity and control.