Open Leg Balance is one of the best Pilates mat exercises I know testing the strength of the lower abdominals. Core strength is the name of the game here as you will literally lose your balance unless your abdominals are working hard. It is also a good stretch for legs and challenges the back extensors.
Open Leg Balance is a gorgeous exercise when done well. It is a great opportunity to tune in to deep core strength and then use that to allow yourself to radiate long, long, long out of that.
Open Leg Balance is a gorgeous exercise when done well. It is a great opportunity to tune in to deep core strength and then use that to allow yourself to radiate long, long, long out of that.
Difficulty: Average
Time Required: 5 min
Here's How:
- Sit up tall on your sit bones.
- Bring your feet in toward your body, knees open, feet together. Put your arms to the inside of the legs and grasp your ankles.
Make sure your shoulders stay dropped as the spine extends long up through the trunk and the head reaches for the sky.
- Pull in the abdominals, paying special attention to lifting the lower abs.
- Extend one leg, stabilize, extend the second leg.
You may rock back behind your sit bones, but don't go so far that you settle onto your tail bone. - BALANCE and hold for a count of 5.
- With control, fold one leg in, then the next.
- Check you posture and repeat the exercise 3 - 4 times.
Tips:
- Modify for tight hamstrings: The legs can be slightly bent with the hands behind the thighs.
- Work your way up to the full balance by extending one leg, bringing it down, and then extending the other.
- Be sure to keep the shoulders connected in the back the whole time.
- Think of yourself as radiating out from a strong core. Your legs, spine and arms extend infinitely in both directions.
- Use Open Leg Balance as a preparation for Open Leg Rocker
What You Need
- An exercise mat
