Male model ex_PCKGXC

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Waist · Body Weight

Control Balance

intermediatebalance

Control Balance is an intermediate compound balance exercise that works the abs (waist), with the lower back and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Balance
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Abdominals · Rectus Abdominis
Hip Flexors · Iliopsoas

Secondary muscles

Lower Back · Erector Spinae
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Control Balance

Lie down on your back, raise your legs towards the head, and hold your feet by extending your arms overhead.
Release your right leg and take it upward until it becomes vertical to the floor.
Place your free hand on your left calf and maintain balance.
Hold for a while, return to the starting position, and repeat.

Form tips

Perform the movement with control, especially when lifting and lowering your legs, to maximize muscle activation and prevent injury.
Ensure your shoulders remain on the floor and avoid straining your neck.
Breathe steadily throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.
Use a mat or soft surface to support your back and prevent discomfort during the exercise.

Control Balance alternatives

Dumbbell Plank Pullthrough

Abs · intermediate

Dumbbell Hand Side Plank

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Dumbbell Side Plank Up Down

Abs · intermediate

Hold the World Med Ball

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More abs exercises

Extended Side Angle Pose

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Extended Side Angle Pose With Block

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Alternating Plank Lunge

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Unilateral Plank

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Long Lever Plank

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Alternate Arm Leg Plank

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Revolved Side Angle Pose With Prayer Hands Beginner

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Seated Side Stretch

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Control Balance FAQ

What muscles does Control Balance work?

Control Balance mainly works the abs in the waist (Rectus Abdominis and Iliopsoas). The lower back and hamstrings work as secondary muscles.

What equipment do you need for Control Balance?

None. Control Balance is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Control Balance should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Control Balance good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Control Balance burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Control Balance?

Other exercises for the abs include Dumbbell Plank Pullthrough, Dumbbell Hand Side Plank, Dumbbell Side Plank Up Down and Hold the World Med Ball.

For developers

Use Control Balance in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_PCKGXC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_PCKGXC",
  "name": "Control Balance",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_PCKGXC/mp4-720.mp4?…",
    "poster": "https://…/ex_PCKGXC/poster.jpg?…"
  }
}