Control Balance
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How To Teach Control Balance Joseph Pilates Exercise
Position: 33 of 34
Previous Position: Rocking Exercise
Next Position: Push Up Exercise
Also Known As:Â
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthens hip extensors, and core. Improves hip flexibility.
Precautions: Neck and spine injuries.
The superpower of the Control Balance Pilates exercise is that it strengthens the HIP EXTENSORS. Why is this such a great superpower? To answer that question you need to ask yourself this question:
What are hip flexors used for?Â
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.
6 Teaching Steps For Control Balance Pilates Exercise
Step 1: BackÂ
Lay on your back with arms by your side.
Step 2: Legs
Extend both legs to the ceiling.
Step 3: Roll Over
Roll over and place balls of feet into the mat.
Step 4: Circle
Circle your arms around and place both hands on the right foot.
Step 5: Extend Left Leg
Extend left leg up.
Step 6: Extend Right Leg
Without 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.
5 Top Teaching Tips For Control Balance Pilates Exercise
Tip 1: Sequential
Sequentially articulate the spine down to the mat one vertebra at a time.
Tip 2: Focal Point
Keep the focal point of your weight on the shoulder girdle, not the neck.
Tip 3: Steady Pelvis
Keep the pelvis and trunk steady during the leg scissoring.
Tip 4: Abs
Engage the abdominals to avoid losing balance.
Tip 5: Neck
Don’t roll up on your neck.
6 Beginner Modifications For Control Balance Pilates Exercise
Beginner Modification 1: No Scissoring
Lower and lift one leg completely before starting with the other leg.
Beginner Modification 2: Scissors
Scissors Pilates Exercise
Beginner Modification 3: Bicycle
Bicycle Pilates Exercise
Beginner Modification 4: Rolling Back
Rolling Back Pilates Exercise
Beginner Modification 5: Roll Over
Roll Over Pilates Exercise
Beginner Modification 6: Roll Up
Roll Up Pilates Exercise
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
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