Mastering Control Balance

A Pilates Challenge Worth the Effort

Dec 04, 2024

Hey There Readers,

This post is part of the slooooow shift to bring my content from my old platform over here to Substack Land.
Usually on the first Wednesday of the month I dig into my Pilates knowledge (been teaching for almost 25 years so there’s a fair bit) to unpack and dive deeply into the What, How, and Why (especially the Why) of a particular Pilates exercise.
As usual, I find that writing about a subject forces me to clarify and decide what I really think about it, and what I want to share about it. While originally these deep dives were sent to my mailing list to expand their Pilates knowledge and empower them to practice better Pilates, the benefit to me has been an improvement (hopefully) in my teaching. That is something that I did not expect but am totes here for. (sorry to all the real writers out there but I did just end a sentence with a preposition - it might be one of the few grammar no-nos I remember)

Why I write about what I do:

I love movement in general but just so happened to have a friend become a Pilates teacher not long before I retired from my first career as a modern dancer. It made total sense to me to transfer my ability to look at and embody a choreographer’s movement vocab & vision to looking at the bodies of my clients and try to help them unpack where they were physically or energetically weak, tight, or disconnected and guide them to better movement patterns.
I know that movement is a gateway to better health - us humans were designed to move! But, I also love to learn about all the other ways we can live a more vibrant and healthful life all while having fun. Hence my site The Vibrancy Society !
Long story short, this month’s (Dec, ‘24) exercise deep dive is on Control Balance but I have many more that will be populating this site at some point so check back.
Oh! Don’t forget to scroll aaaaall the way down for a video tutorial.

Cheers, Bec

Know someone else that might like this content? Feel free to share it.

Exercise Dive: Control Balance

And so, we arrive at the penultimate exercise of Joseph Pilates’ mat sequence. (I just had to use “penultimate” because it’s such a great word, don’t you agree?)

Exercise number 33 out of 34 is none other than Control Balance. Positioned between Rocking and the final Pilates Push Up, this advanced exercise is a true synthesis of everything that has come before.

Time to not only dig deep but celebrate!!

What Is Control Balance?

Control Balance is an inversion.

It’s a strength, balance, flexibility, and focus exercise all rolled into one.

It challenges your ability to control your movement, maintain balance, and find flow—all while balancing on your shoulders and the backs of your arms.

Wowsers, let’s take a look. Here’s Mr. P himself from his book Return To Life:

Here’s How It’s Done:

Pass through the Rollover into your Jackknife Position:
Lie on your back with your legs extended. Press into your arms as you sweep your legs over and up to lift your hips off the mat, reach your feet to the ceiling, balancing on your shoulders.
Find the Arm Position:
Shift one arm at a time from down by your sides to behind you by sweeping them along the floor. When they pass from the side to overhead, rotate the palms to face upwards. Viola’ you’re balancing on your shoulders and the backs of your arms - well done You!
Challenge the Balance:
Slowly bring one foot down toward your hands, dorsi-flexing the ankle and trying to hold the ball of the foot (or ankle, calf, depending on your flexibility). Try really hard to put some weight into your foot as then use that as an anchor to lift the leg still up in the air even higher. (fyi, way easier said than done)
Alternate Legs:
According to Mr. Pilates, bring the top leg down to your hands and hold it while you lift the other one up. To make it even more challenging - and the way I was taught it (and mostly teach it) - bring the leg you’re holding up to the lifted leg, exchange in the air, and then lower the opposite leg. this slo-mo scissor-like movement is both challenging and should look graceful.
Return and Transition:
Finish the set, repeating two times for a total of six leg exchanges. To come out of the exercise you have three choices: 1. keep the arms where they are and roll down with control until you’re lying back down with your legs either up at a 90 degree angle or lowered all the way down to the mat. 2. Bring the arms back around where they started and then roll down. Or, 3. Use a wee bit of momentum and roll all the way up to standing for the transition directly into the Pilates Push Ups.

Why Do We Practice Control Balance?

This exercise is a culmination of all the work leading up to it and reflects the beautiful layering inherent in the Pilates Method.

Here’s Why It Feels So Freaking Hard:

Balance & Control: You’re precariously balancing on your shoulders, which engages deep stabilising muscles and builds awareness of your midline.
Strength & Flexibility: From your shoulders and torso to your hamstrings, calves, and feet, every muscle group is tested.
Focus & Precision: You must quiet your nervous system and channel your full attention to stay centred, grounded, and 100% in the moment!

What Control Balance Draws From Previous Exercises

Control Balance infuses elements from the earlier Pilates Matwork allowing you to synthesise your practice

Here are just a few examples:

Roll-Over and Jackknife: To lift the hips up against gravity.
Leg Pull: To work on shoulder strength and again, to hold up those hips.
Open Leg Rocker: For balancing flexibility with stability and practicing lifting the hips up over the shoulders.
Seal: Broadening the shoulders to create the base on which to balance.
Tree: While not one of the original 34 exercises, its flexibility principles shine through here - you can think of Control Balance as an upside down Tree.

Basically Control Balance combines all the Pilates principles: Centreing, Concentration, Control, Precision, Breath, and Flow - into one seamless movement.

Tips For Success

Keep Your Neck Safe: Ensure your weight is evenly distributed across your shoulders, not pressing into your neck - say something and if it sounds constricted that’s your hint to change (slightly) your head position. Usually looking up to the ceiling does the trick.
Breathe: Don’t let your intense focus a concentration lead to breath-holding. Inhale deeply and exhale fully to support your flow which of course is super hard in the inverted position - do your best.
Stay Centered: It’s easy to lose balance and overcorrect and fall out (or even over); remember to zip everything to your midline and visualise moving through space with control.
Take Your Time: Precision is key, so resist the urge to rush transitions. Moving a bit more slowly also lets your brain make those micro adjustments.

Why You’ll Love (& Quasi Hate) Control Balance

While it’s easy to get knocked off centre during this exercise, that’s the beauty of it! Control Balance brings you back to the present, grounding you before you move into the final Pilates Push Up.

It has a way of quieting of the nervous system, asking for continued refinement, and is a masterclass in mindful movement. I mean what more could you ask for?

In Conclusion

Control Balance is a humbling, invigorating, and deeply satisfying challenge that reflects the brilliance of Joseph Pilates’ method. Whether you nail it today (and let’s face it, do we ever really “nail” this method?) or need to keep working toward it, embrace the process - every attempt brings you closer to the best Control Balance available to you. There’s a reason why we call it a Pilates PRACTICE.

Always remember that Pilates should provide some fun, so embrace the challenge, and find joy in the process of balancing strength and grace.

Let me know how it goes and happy practicing!

xBec

Here’s a very applicable Joe quote and underneath it you’ll find my Control Balance tutorial:

Control Balance Video Tutorial

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post