How to Do the Control Balance in Pilates

Pilates is a fitness regimen that was founded in Germany in the early 20th Century by Joseph Pilates for returning World War I vets. Now Pilates is somewhat of an exercise craze, and rightfully so; it is an excellent way to tone the abs and the legs. Mat Pilates classes consist of making small movements while keeping the abdominal muscles firmly engaged. The control balance is a back and hamstring stretch similar to the plow pose in yoga or the roll over in Pilates. The main difference is that one leg is kept in the air.

Things You'll Need

• Fitness mat
• Comfortable clothing

Instructions

1. Lie flat on your back with your hands by your sides.

2. Inhale and lift your legs to a 90 degree angle. Engage your legs. Imagine you are zipping them together.

3. Engage your abdominals by pulling your navel to your spine. Press your arms to the floor to lift your hips higher. Using the strength of your abs and arms bring your legs so they are parallel to your body. If you are flexible try to bring your toes to the floor behind your head. Your legs should be straight and your feet flexed.

4. Keeping the abdominals engaged and your shoulders pressed into the mat, exhale and take hold of your right ankle while lifting your left leg into the air.

5. Lower your right leg behind your head and grasp your ankle. Lift your left leg into the air.

6. Alternate between left and right for 5 to 10 reps.

7. Bring both feet behind your head. Press your arms into the floor and engage your abdominals to roll down to the mat one vertebrae at a time.

Tips & Warnings

• This is a good pose to practice as a more advanced form of the roll over.

• Do not roll onto your neck.