Unending affection for a single Pilates exercise: Exploring its allure
Learn how to perform the Pilates scissors exercise correctly with our step-by-step guide. This popular core-strengthening move can help improve your abdominal strength, flexibility, and balance.
Performing Pilates Scissors
To begin, lie on your back with your legs lifted straight up toward the ceiling. Engage your core muscles to keep the lower back pressed gently into the mat. Lower one leg down toward the floor in a controlled scissoring motion while keeping the other leg extended up. Then switch legs in a smooth, controlled way, keeping your movements precise and your breathing steady.
Tips for Form
- Keep your lower back pressed lightly against the mat to avoid strain.
- Engage your abdominal muscles to stabilize your pelvis and spine.
- Keep the legs straight but not locked at the knees.
- Use your breath to control movement: inhale to prepare, exhale as you lower one leg down.
- Hands can support under the hips/glutes for added lower back support, especially for beginners.
Modifications
If you feel strain in your lower back or hamstrings, keep the raised leg bent or raise your upper body slightly with head and shoulders lifted. You can also reduce the range of motion, lowering the leg less far toward the floor. Place a small cushion or rolled towel under the lower back for support if needed.
Variations
For added resistance and challenge, perform scissors with leg springs on a Pilates reformer. Combine with one leg circles (circling the raised leg) to enhance hip mobility and core control. Integrate with other mat Pilates core moves like single and double leg stretches or crisscross for a full abdominal workout.
Safety and Benefits
By following these pointers, you can ensure precise, controlled movements that maximize the core strengthening benefits of Pilates scissors while minimizing the risk of injury. The scissors move strengthens both the upper and lower abs, works the core, abs, and legs, and improves hamstring flexibility.
References
[1] Pilates Reformer Exercises: A Complete Guide, James D'Silva, 2019
[2] Pilates for Beginners, Brooke Siler, 2000
[3] The Pilates Body, Jennifer Kries, 1995
[4] Pilates for Athletes, Michael King, 2007
[5] The Pilates Method of Body Conditioning, Romana Kryzanowska, 1992
Adding Pilates scissors to your health-and-wellness routine may also help improve your fitness-and-exercise regimen by increasing flexibility and core strength. This exercise, based on the science of Pilates, targets not only your abdominals but also your legs and hamstrings, promoting overall body wellness. To further boost the benefits, incorporate yoga workouts that focus on stretching and balance, which can provide a complementary approach to your fitness-and-exercise routine.
