I absolutely love Control Balance Off the Pilates Reformer! I know, you're looking at it and thinking it's crazy advanced and almost circus-like. But like most advanced Pilates exercises on the Reformer, Control Balance Off the Reformer is a combination of many beginners and intermediate exercises rolled into one exercise. So, if you are looking at this exercise and thinking it's out of your abilities, ask yourself if you are doing Single Straight Leg Stretch, Control Balance on the Mat, Roll Over and High Scissors. If you are, this exercise is in your wheelhouse! And, if you're not doing those, add them in and eventually, you'll be rolling off the Reformer soon!
The key to this exercise is the ceiling leg always reaching up!
With two springs on the Reformer to stabilize the carriage slide away from your shoulder blocks to leave space for you to roll on and off the Reformer without having to place your head between the shoulder blocks. Hold the sides of the shoulder blocks, elbows wide and roll your body up to the ceiling. Roll up only to your shoulder girdle, do not rest upon your neck. You will begin with a prep before you roll off the carriage. For the prep reach your left leg up to the ceiling (not forward) and reach your right leg to the outside of the frame on the right side. Your left hand will move to the top of the shoulder block. Press into the shoulder block to assist potentially rolling off the carriage. Lift the leg back up and switch sides and hands.
After you have done the prep on both sides, you will then reach your right leg back to the outside of the frame, your left hand onto the shoulder block and then continue reaching your right leg down to the floor until you stand on your right leg. Lift your arms up, find length and extension in your body and then place your hands back down and roll back on. Do the prep on the left side. Left leg down, then back up, right leg down then back up and then left leg down until you roll back off. Find the extension and then come back on. The key to this exercise is the legs reaching and the ceiling leg always reaching up!
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!