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Control Balance on the Pilates Mat

AdvancedStrengthTier T3

You lie on your back, take both legs overhead, and reach your feet for the floor. You circle your arms around to hold one ankle with both hands while the free leg reaches to the ceiling, then switch the legs past each other.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie supine on the mat, take both legs overhead and reach the feet for the floor.
  • Circle the arms around and grab one ankle with both hands.
  1. He lies supine on the mat, both his legs taken overhead and reaching toward the floor beyond his head, his arms long by his sides.

    Step 1 of 5

    Lie on your back, take both legs overhead and reach your feet for the floor.

  2. Both his hands grip one ankle overhead while his free leg reaches straight up to the ceiling, his weight balanced on his shoulders, his neck long.

    Step 2 of 5

    Circle your arms around and grab one ankle with both hands while the free leg reaches up to the ceiling.

  3. His legs are mid-switch passing each other - the newly freed leg sweeping down toward the floor while the released leg lifts toward the ceiling - his balance held on his shoulders.

    Step 3 of 5

    Switch the legs past each other, controlling the balance on your shoulders with the lift in your centre.

  4. Both his hands now grip the opposite ankle while the other leg reaches up to the ceiling, his balance settled again on his shoulders.

    Step 4 of 5

    Catch the new ankle with both hands and settle into the hold with the opposite leg reaching up; repeat the switch.

  5. He lies supine on the mat, both his legs taken overhead and reaching toward the floor beyond his head, his arms long by his sides.

    Step 5 of 5

    Lie on your back, take both legs overhead and reach your feet for the floor.

Safety Information

You are supine with both legs taken overhead and the feet reached for the floor, the arms circled around to grab one ankle. The neck stays long, the shoulders stay seated on the back, and the free leg reaches up to the ceiling rather than forward. Beginners switch the legs at the floor first. Warning: this is Advanced and may not suit some neck and shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.