{"id":57757,"date":"2020-10-30T07:23:33","date_gmt":"2020-10-30T07:23:33","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/control-balance\/"},"modified":"2023-03-22T13:41:17","modified_gmt":"2023-03-22T13:41:17","slug":"control-balance-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/control-balance-pilates-exercise\/","title":{"rendered":"Control Balance"},"content":{"rendered":"

Lay on back with arms by side. Extend both legs to ceiling. Roll over and place balls of feet into mat. Circle arms around and place both hands on right foot. Extend left leg up. Without changing position of hips or torso, place ball of left foot onto mat and extend right leg to ceiling. <\/p>\n

How To Teach Control Balance Joseph Pilates Exercise<\/span><\/strong><\/h2>\n
\n

Position: <\/strong>33 of 34
\nPrevious Position: <\/strong>Rocking Exercise<\/a>
\nNext Position: <\/strong>Push Up Exercise<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthens hip extensors, and core. Improves hip flexibility.
\nPrecautions:<\/strong> Neck and spine injuries.<\/p>\n
\n

The superpower of the Control Balance Pilates exercise<\/em> is that it strengthens the HIP EXTENSORS<\/strong>. Why is this such a great superpower? To answer that question you need to ask yourself this question:<\/p>\n

\n

What are hip flexors used for?\u00a0<\/em><\/h4>\n<\/blockquote>\n

The hip extensors are used for functional activities involving upward and forward movement of the body, such as running, jumping, switching from sitting to standing, and the Control Balance pilates exercise. Strong and balanced hips are also important for preventing injuries from falls.<\/p>\n
\n

6 Teaching Steps For Control Balance Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Control<\/a><\/p>\n
\n

Step 1: Back\u00a0<\/strong>
\nLay on your back with arms by your side.<\/p>\n

Step 2: Legs<\/strong>
\nExtend both legs to the ceiling.<\/p>\n

Step 3: Roll Over<\/strong>
\nRoll over and place balls of feet into the mat.<\/p>\n

Step 4: Circle<\/strong>
\nCircle your arms around and place both hands on the right foot.<\/p>\n

Step 5: Extend Left Leg<\/strong>
\nExtend left leg up.<\/p>\n

Step 6: Extend Right Leg<\/strong>
\nWithout changing the position of the hips or torso, place the ball of the left foot onto the mat and extend the right leg to the ceiling.<\/p>\n
\n

5 Top Teaching Tips For Control Balance Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Sequential<\/strong>
\nSequentially articulate the spine down to the mat one vertebra at a time.<\/p>\n

Tip 2: Focal Point<\/strong>
\nKeep the focal point of your weight on the shoulder girdle, not the neck.<\/p>\n

Tip 3: Steady Pelvis<\/strong>
\nKeep the pelvis and trunk steady during the leg scissoring.<\/p>\n

Tip 4: Abs<\/strong>
\nEngage the abdominals to avoid losing balance.<\/p>\n

Tip 5: Neck<\/strong>
\nDon’t roll up on your neck.<\/p>\n
\n

6 Beginner Modifications For Control Balance Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: No Scissoring<\/strong>
\nLower and lift one leg completely before starting with the other leg.<\/p>\n

Beginner Modification 2: Scissors<\/strong>
\nScissors Pilates Exercise<\/a><\/p>\n

Beginner Modification 3: Bicycle<\/strong>
\nBicycle Pilates Exercise<\/a><\/p>\n

Beginner Modification 4: Rolling Back<\/strong>
\nRolling Back Pilates Exercise<\/a><\/p>\n

Beginner Modification 5: Roll Over<\/strong>
\nRoll Over Pilates Exercise<\/a><\/p>\n

Beginner Modification 6: Roll Up<\/strong>
\nRoll Up Pilates Exercise<\/a><\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    How To Create Pilates Lesson Plans Quickly And Easily?<\/span><\/strong><\/p>\n


    <\/a><\/p>\n

    You can create your own Pilates Lesson Plans with my Online Pilates Lesson Planner<\/strong>, or use one of the 100,000 Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lay on back with arms by side. Extend both legs to ceiling. Roll over and place balls of feet into mat. Circle arms around and place both hands on right foot. Extend left leg up. Without changing position of hips or torso, place ball of left foot onto mat and extend right leg to ceiling. […]<\/p>\n","protected":false},"featured_media":66234,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[35,41,45,38,39],"pose_anatomy":[54,55,58,59,60,63],"pose_chakras":[67,66,68],"pose_therapy":[74,75,84,87,86,90],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57757","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-balance","pose_types-inversion","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-lower-back","pose_anatomy-middle-back","pose_anatomy-neck","pose_anatomy-upper-back","pose_chakras-heart-centre","pose_chakras-solar-plexus-centre","pose_chakras-throat-centre","pose_therapy-back-pain","pose_therapy-confidence-building","pose_therapy-indigestion","pose_therapy-leg-congestion","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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