Can't get enough of this Pilates move! Here's what makes it a favorite
The Pilates Scissors is a popular exercise that offers numerous benefits for your body, including strengthening your abs, improving your core strength, and enhancing flexibility. Here's a step-by-step guide on how to perform this classic move correctly, along with tips for maintaining proper form, modifications for beginners, and variations to challenge your muscles.
How to Perform Pilates Scissors Correctly
- Start by lying flat on your back with your legs extended towards the ceiling, keeping your spine neutral and engaged. Place your hands under your lower back or glutes for support as needed.
- Engage your core by pulling your navel gently towards your spine to activate the deep abdominal muscles, stabilizing your pelvis and lower back.
- Lower one leg down towards the floor slowly while keeping the other leg extended straight up. Keep both legs straight and strong, with toes pointed or flexed based on comfort. Use your core strength to maintain your lower back pressed lightly against the mat.
- As you bring one leg down, switch legs by scissoring your legs without letting the lowered leg touch the floor.
- Maintain smooth, controlled breathing throughout the exercise.
Tips for Proper Form
- Keep your neck relaxed and shoulders away from your ears.
- Avoid arching your lower back—engage your core to keep the spine neutral.
- Keep movements controlled and precise, not rushed.
- Support your lower back with hands or a small pillow during the initial learning phase.
- Focus on lengthening the legs during the scissor action, ensuring the hip flexors do not compensate for lack of abdominal control.
Modifications
For beginners or those with lower back issues, consider bending the knees slightly to reduce strain and make it easier to maintain spinal alignment. Place hands under the pelvis or use a small towel roll for additional lumbar support. Limit the range of motion so legs don’t go too close to the floor. Perform the exercise with one leg at a time instead of continuous scissors to build strength gradually.
Variations to Challenge or Target Muscles Differently
- Hold a small block between your legs and pass it from leg to leg during scissors to increase inner thigh engagement.
- Add pulses by moving the lowered leg slightly up and down.
- Incorporate other Pilates moves like leg circles or toe taps to vary muscle engagement.
- Perform scissors with a slight twist by reaching the opposite hand toward the moving leg to engage obliques.
The Pilates Scissors primarily strengthens the core, stretches hamstrings, and improves postural control. Refining alignment and concentration on deep core activation will optimize the exercise’s benefits.
For those who find the full exercise too difficult, the modified version with knees bent and lowering legs to tap toes on the floor can be a good option. After switching sides, place your hands on your left calf during Pilates scissors.
To work the obliques during Pilates scissors, rotate the torso to meet the opposite leg while interlacing fingers behind the head. Remember to lift with the abdominals, not the neck muscles, and return to the start of Pilates scissors under control.
In the advanced version of Pilates scissors, the user rotates the torso to meet the opposite leg while interlacing fingers behind the head. During Pilates scissors, the user's abdominals are working to hold the weight of their legs at the same time as holding their trunk in forward flexion.
Performing Pilates scissors can be a rewarding way to improve your core strength, flexibility, and overall fitness. With the correct form, modifications, and variations, this classic move can be adapted to suit users of all ability levels.
- To further boost flexibility and muscle engagement, consider incorporating yoga-inspired stretches during the rest periods of your fitness-and-exercise routine, such as the downward dog pose or the pigeon pose.
- Science shows that regular workouts and a healthy-and-wellness lifestyle can significantly improve both physical and mental health, making activities like Pilates Scissors an important component of overall fitness and well-being.
- Yoga practice can complement workouts like Pilates Scissors, as it promotes flexibility, balance, and mental focus, protecting your muscles from injury and enhancing your performance during fitness-and-exercise routines.
