Description: Control Balance is an advanced level Pilates Mat exercise. ?It is an extremely challenging exercise for many clients. ?Be sure that you have mastered the Roll Over ?and the Jack Knife before attempting this exercise. ?Also, check out the regressions as they will help prepare someone to complete the full exercise. This exercise requires mobility, strength, control, and, of course, lots of balance.Start Position: Begin supine spine and pelvis in neutral. ?Your arms are resting on the floor above your head and your legs are out on the diagonal as low as you are able to stabilize the pelvis and spine.To Perform the Exercise: Inhale and hinge at the hips and roll your spine off of the mat from tail to mid thoracic with your legs over your head parallel to the floor. ?Exhale and lift your legs toward the ceiling without going further onto the cervical spine. ?Then inhale and hold the position. ?Then Exhale and lower one leg toward the floor over your head reaching for the ankles with your hands. ?Keep reaching the top leg to the ceiling to maintain your spine position and balance. ?Then inhale as you begin to switch legs and exhale to reach the opposite leg to the ceiling and floor. ?Switch legs 4-6 times. Next, inhale as you reach both legs back up to the ceiling. Finally exhale and roll down onto the mat sending your legs back to the start position.Note: Not all exercises are for all people, so please consult with a trained professional before attempting any exercise.
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