The name says it all when it comes to the Pilates Control Balance exercise. Joseph Pilates says,” Maintain balance on your shoulders, arms and neck” and then alternate grasping one foot firmly while the other reaches toward the ceiling. All of the Pilates principles of centering, concentration, breathe, precision, flow, and control are needed to practice this challenging exercise!
Rocking is kind of like Roll Back inside out…which makes it very challenging! Instead of flexing your spine forward into a rounded shape to rock we are extending our spine, trying to reach back and grab our ankles or feet and then press our legs into our hands to rock back and forth on our front side. There’s a reason this challenging exercise is at the end of the Pilates Mat sequence when you are fully warmed up and moving fluidly through your body!
When I get to Seal in my Pilates Mat workout I always feel like it’s a little treat! First of all I know I’m getting close to the end of my workout and second I get to roll which is one of my favorite things to do! Both of these exercises (Seal & Crab) really start with being able to do the Roll Back or Rolling Like a Ball exercise that we do pretty early on in our Pilates Mat sequence. Changing the hand position on each of these exercises makes them more challenging and requires a bit more flexibility, strength and balance in the body. If the change of hand position feels like too much, simply substitute your favorite version of rolling like a ball here!
Roll Down, Teaser, Open Leg Rocker, Spine Stretch, and Rowings all put into one exercise is what I love about Boomerang. As a teacher I love the progression and the getting there of Boomerang.(You won’t be doing this one on your first session!!) This exercise really ties together so many other exercises and movements that you really need to have an established practice knowing those movements and skills first before you tie them all together or I promise you will just be frustrated and it won’t make sense. If taught when a client is ready it is such a beautiful thing to watch clients put together all the pieces of Pilates and really be able to feel the essence of the work all in one exercise.
The Side Bend exercise is great for overall strength and specifically for increasing mobility and flexibility in your spine laterally. Other exercises in the Pilates method that are also great to practice this side bending movement in your body are:
![IMG_7013](https://rivercitypilates.com/wp-content/uploads/2016/03/IMG_7013.jpg")
Side Arm on the Tower
![IMG_7024](https://rivercitypilates.com/wp-content/uploads/2016/03/IMG_7024.jpg")
Mermaid on the Reformer
![IMG_7061](https://rivercitypilates.com/wp-content/uploads/2016/03/IMG_7061.jpg")
Side Laterals on the Pilates Chair
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Side Bends on the High Barrel
What could be better than a Side Leg Kick? Side Leg Kicks kneeling of course! By taking away a lot of contact points with the mat versus the version where we lay on our hip, the Side Leg Kick kneeling challenges our balance and stability even more while sweeping your leg front to back.
In Return to Life, Joseph Pilates says,” Keep head up, elbow back,chest out and abdomen in. Keep body rigid:move leg only. Inhale quickly when swinging leg forcibly forward. Exhale quickly when swinging leg forcibly backward.”