The controlled balance is an advance Pilates exercise which focuses on building strength in your shoulders, abdominals and hip extensors. It helps with pelvic stabilization and strengthening the glutes and hamstrings.
Lay flat on back with arms by side, and both legs extended straight up to the ceiling.
Roll over and place the balls of the feet into the Mat.
Circle your arms around and place both hands on the right foot.
Extend the left leg straight to the ceiling. Without changing the position of the hips or torso, place the ball of the left foot back onto the Mat and extend the right leg to the ceiling.
Repeat.Precautions: Avoid this exercise if you have neck or spine injuries. Maintain a still and stable pelvis and square hips as the legs move. Maintain the lift of the hips and abdominals to the ceiling so as not to sink in the powerhouse.