Control Balance on Mat: Tips for Lifting and Lowering with Precision
Written by Vivien, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan
Pilates Academy Arjan in Al Barsha South Third offers full classical apparatus including matwork. You work in small groups where instructors teach the movement principles behind each exercise. This approach helps you understand how to apply precision in exercises like Control Balance.
What is Control Balance in Pilates?
Control Balance challenges your balance and control as you lie on your back, lift your legs to vertical, then roll onto your shoulders while extending one leg forward and the other back. You balance on your hands and alternate leg positions before lowering with control. It follows preparatory exercises like Teaser in the classical order.
This mat exercise demands upper body strength to support your weight on your shoulders and hands. Your core stays engaged to prevent arching in the lower back. In classes at Pilates Academy Arjan, you practise it after building foundational strength on apparatus like the Teaser Pilates exercise.
Mastering it improves your ability to transition smoothly between positions. Instructors emphasise keeping your gaze forward and neck long to maintain alignment.
How do you prepare your body before attempting Control Balance?
Build shoulder and core strength
Start with exercises that strengthen your shoulders, such as Plank variations or Chair push downs. These prepare you to bear weight on your upper body. Practice Roll Up and Teaser daily to engage your deep abdominals.
Work on inversion tolerance
Exercises like Shoulder Stand or Leg Circles help you get comfortable upside down. Focus on steady breathing to stay calm during balance. At Arjan, mat classes include progressions to ease into inversions.
Condition your hamstrings with stretches like Forward Fold. This flexibility aids the leg lift. Aim for 10 to 15 minutes of prep work before attempting the full move.
What are the exact steps for lifting into Control Balance?
Lie on your back with arms by your sides. Inhale to prepare, then exhale as you curl your head up and roll into a Teaser position with legs together at 45 degrees. Continue exhaling to lift legs to vertical, pressing arms down.
Place hands on your back for support briefly, then lower arms to the mat palms down. Bend elbows to lift hips higher, rolling onto shoulders. Extend one leg forward parallel to the floor and scissor the other overhead.
Keep shoulders away from ears and core scooped. Breathe steadily. This lift sequence takes practice; start slow in your mat sessions.
How do you maintain balance during the leg scissor?
Once balanced, scissor legs by switching the front and back positions four times. Press firmly through your hands to stabilise shoulders. Imagine your ribs closing to keep the front body tight.
Avoid swinging hips; use core to control the switch. Gaze at a fixed point ahead for focus. In small classes, instructors cue adjustments for precision.
If you wobble, lower legs slightly and rebuild. Progress comes with consistent practice two to three times weekly.
Need form cues? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.
What tips improve precision when lowering from Control Balance?
Control the descent sequence
After the last scissor, bring legs together overhead. Inhale to prepare, exhale to roll spine down vertebra by vertebra. Point toes to engage legs fully.
Engage core throughout
Keep abdominals drawn in to avoid lower back strain. Bend knees if needed for control. Finish by hugging knees and rolling up.
Practice lowering slowly counts to five for better control. Link it to exercises like Roll Up Pilates form for smoother flow.
What common errors should you avoid in Control Balance?
Do not arch your lower back; scoop your pelvis under instead. Avoid gripping neck with hands, which shortens it. Keep elbows wide, not locked.
Steer clear of rushing the scissor; precision matters over speed. If shoulders creep to ears, reset and engage lats. Breathe continuously to fuel the movement.
Watch for uneven leg heights; aim for opposition. Instructors at Arjan spot these in group classes capped at five.
How does Control Balance fit into a full mat class at Arjan?
In classical mat order, it appears late after building strength with Hundred, Roll Up, and Teaser. Classes follow this sequence for progressive challenge. Small groups allow feedback on your form.
Combine with apparatus work like Single Leg Circle on Reformer for hip stability transfer. Sessions run up to two hours, fitting after work schedules.
New clients start with three classes for AED 300 including VAT. Book via Glofox to try mat sessions.
Common questions
Who should try Control Balance?
Intermediate to advanced students with solid core and shoulder strength. Beginners build up via Teaser and inversions first. Consult instructors for readiness in Arjan classes.
How often to practise for improvement?
Two to three times weekly in group classes. Track progress as in tracking Pilates progress metrics. Consistency yields precision gains.
Can I modify for tighter hamstrings?
Bend knees during lift and scissor. Use a strap if needed for support. Focus on core over perfect straight legs.
What if I cannot balance at all?
Practice prep like Jackknife or partial lifts. Build in private sessions if group feels advanced. Instructors adapt cues.
Does it help other exercises?
Yes, it enhances control for apparatus like Cadillac or Ladder Barrel. Improves overall coordination in classical order.
