Control Balance on the Mat

That moment when the legs switch and you have to balance on your shoulders is the moment you will feel the essence of Contrology.

  • Difficulty: Advanced
  • Equipment Needed: Mat
  • Reps: 3-5 each side
  • Warning: May not be suitable for some neck and shoulder issues
  • Questions: Contact us here

Control Balance on the Mat

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The Control Balance on the Pilates Mat is one of those Pilates exercises that truly feels like I am a Cirque performer. Sure, there is a lot about it that almost anybody could do. But, that moment when the legs switch and you have to balance on your shoulders is the moment I feel if I am in control or out of control. It's an exercise where you can not deny if you are cheating through the choreography or holding yourself up and moving from your center. As you do the Control Balance you will feel the essence of Contrology.


Reach UP for the sky with your leg, not forward or away from the body.

Lying on your back, take both legs overhead and reach your feet for the floor. They may not reach the floor yet and that is okay. Circle your arms around and grab one ankle with both hands. Reach the free leg up to the ceiling. It is easy to think that forward is the same is up. But, remember in your High Scissors how you really want to reach UP for the sky and not forward or away from the body. Be mindful that your neck is long and your shoulders are seated on your back. Find the longest flexion in your spine.

If you are starting out with this exercise you can switch the legs down at the bottom of the mat placing your hands onto the opposite ankle and lifting the new free leg up. But, after one or two times of this begin to switch the legs past each other trying to "control your balance" on your shoulders and with the lift in your center. Your inner thighs will be working to pass the legs past each other. Your seat will be working to control your hips in space. Your center is working to keep the lift and the length. And your back is working to keep your arms connected to your center. Switch your legs 3-5 times.


Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

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