Can't get enough of this Pilates exercise – discover its alluring appeal
Performing Pilates Scissors: A Comprehensive Guide
The Pilates scissors exercise is a popular move that works the core, abs, and legs, offering a fun and effective workout. Here's a step-by-step guide on how to correctly perform Pilates scissors, along with modifications and variations to engage the obliques.
Starting Position
Begin by lying flat on your back with your legs extended upward toward the ceiling, keeping your shoulders and head slightly lifted off the mat to engage your core.
Engage the Core
Pull your belly button toward your spine to activate your deep abdominal muscles. Keep your lower back gently pressed into the floor to prevent strain.
Performing the Scissors
Lower one leg toward the floor while keeping it straight and the other leg lifted toward your chest. Move the legs in a controlled, scissoring motion, alternating legs without letting your lower back arch or lose contact with the mat. Inhale as you prepare, and exhale as you scissor the legs, maintaining core engagement throughout the movement.
Modifications for Proper Form
- If you find the exercise too challenging, start in tabletop position with knees bent, and lower one leg at a time to tap toes on the floor.
- If your hamstrings are tight, keep a slight bend in the knees to avoid strain.
- Limit how far the lowered leg descends if you feel your lower back lifting off the floor.
- If necessary, keep the head and neck supported by placing one hand behind your head.
Variations to Engage Obliques
- As you lower one leg, rotate your torso slightly toward the side of the lifted leg, reaching your opposite elbow toward the knee. This rotation activates the obliques more intensely.
- Place hands on the wall, lift one arm overhead, and bend laterally while performing the scissors with the legs—this incorporates lateral flexion to target obliques.
Tips for Proper Form
- Maintain a long neck, avoiding tucking your chin.
- Keep shoulder blades wide and relaxed away from the ears.
- Move slowly and deliberately to maintain control and maximize muscle engagement.
- Stop if any neck or lower back pain occurs and focus on core activation.
By following these steps and modifications, you can perform Pilates scissors correctly and introduce variations that effectively engage your oblique muscles for a comprehensive core workout. The Pilates scissors exercise is a legitimate move that strengthens both the upper and lower abs, improves hamstring flexibility, and appeals to a sillier side due to the leg-waving motion.
Video source for the Pilates scissors exercise: Yuriy Kryvoshapka / Creatas Video+ / Getty Images Plus. Pilates instructor Millie Shiers teaches mat and reformer classes at Core LDN. Interlacing fingers behind the neck instead of holding the calf can help alleviate pressure on the neck during the scissors exercise.
- The Pilates scissors exercise offers a fun workout that targets the core, abs, and legs, including the obliques with various modifications and variations.
- To perform Pilates scissors correctly, one should lie flat on their back, engage their core, and scissor their legs in a controlled motion, while maintaining proper form.
- Incorporating science and health-and-wellness principles, the Pilates scissors exercise enhances hamstring flexibility and improves lifestyle through fitness-and-exercise and nutrition.
- Home-and-garden may seem unrelated, but maintaining a workouts-friendly environment at home can contribute to a more consistent fitness routine, effectively improving overall health and well-being.
