Core
Control Balance
Benefits
- ✓Builds deep core strength and pelvic stability
- ✓Improves proprioception and balance
- ✓Develops coordination between upper and lower limbs
Instructions
- 1.
Preparation
Lie on your back on the reformer. Set the springs to light resistance (1 spring). Hold the shoulder blocks for stability. Lift your legs vertically upward.
- 2.
Pelvic lift
Exhale and lift the pelvis off the reformer, shifting the weight onto the shoulders. The legs point toward the ceiling. Engage the core to maintain control over the carriage.
- 3.
Scissor movement
Slowly lower one leg toward the foot bar while the other remains vertical. Hold the ankle of the upper leg with both hands. Switch legs with control, without moving the carriage. Repeat 6–8 times on each side.
Modifications & Equipment
Equipment needed
With hand support
Keep your hands on the shoulder blocks for extra stability instead of holding the ankle. Reduce the range of the scissor movement until you build confidence.
⚠Contraindications
- •Shoulder or neck issues — avoid during acute injuries
- •High blood pressure — the inverted position may be contraindicated
Frequently Asked Questions
How long does it take to master Control Balance?
Control Balance is an advanced exercise that typically requires 6–12 months of regular reformer practice to perform safely and with correct technique.
Can I practice Control Balance as a beginner?
It is not recommended for beginners. You need to build a solid foundation of core exercises like the Hundred and Stomach Massage before progressing to advanced movements.