Scissors

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Arm Balance, Back Bend, Balance, Strengthen, Stretch, Inversion, Hip Opener, Seated & Floor, Supine
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Wrists & Arms, Upper Back
Chakras:	Heart Centre, Throat Centre
Therapy:	Sciatica, Varicose Veins
Drishti:	Up
Dosha:	Pitta, Kapha

Lie on back. Bend both knees in, and roll through spine, reaching both legs straight and parallel to the floor, and bend knees towards chest. Place hands high on back. Reach both legs to ceiling. Lower one straight leg to mat as you draw opposite straight leg towards your chest. Pulse the top leg towards you two times. Switch legs.

Abdominal, shoulder, and hip flexibility.

A) Folded towel under your hips and lower back. B) Bolster under your hips and lower back. C) Place hands behind your thigh. D) Keep your hands supporting your head. E) Lower the leg halfway down. F) Keep your head on the mat.

Low back pain. Tight hip flexors. Neck injury. Pregnancy.

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How To Teach Scissors Pilates Exercise

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The Pilates Scissor exercise is an intermediate-level exercise that requires strength in your core and lower body. If you have lower back issues, tight hip flexors or neck injury, modify the movement. If you’re pregnant, do a different exercise to target your core muscles.

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Position: 16 of 34
Previous Position: Double Kick
Next Position: Bicycle
Also Known As:
Category: Pilates Matwork
Level: Intermediate
Benefits: Abdominal, shoulder, and hip flexibility.
Precautions: Neck injury.

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6 Teaching Steps For Scissors Pilates Exercise

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Step 1: Lie On Back
Lie on your back and bend both knees.

Step 2: Roll
Roll through the spine, reaching both legs straight and parallel to the floor.

Step 3: Hands
Bend knees towards the chest. Place hands high on the back.

Step 4: Ceiling
Reach both legs to the ceiling. Lower one straight leg to the mat as you draw the opposite straight leg towards your chest.

Step 5: Pulse
Pulse the top leg towards you two times.

Step 6: Switch
Switch legs.

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9 Top Teaching Tips For Scissors Pilates Exercise

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Tip 1: Weight On Shoulders
Don't roll onto your neck. Keep the weight on your shoulders and upper back to protect your neck.

Tip 2: No Head Turn
Don't turn your head when your legs are raised.

Tip 3: Neutral Spine
Don't lose the neutral spine position of your pelvis as you lower your leg.

Tip 4: Doming
Avoid doming of your tummy muscles. Keep the tummy flat throughout the movement.

Tip 5: Flare
Don't let your ribcage flare up.

Tip 6: Rhythm
Keep the leg motion rhythmic.

Tip 7: Arms Still
Keep your arms still throughout the entire movement. Your arms are there for stability, not to provide momentum.

Tip 8: Scooped
Make sure your belly is scooped throughout the movement.

Tip 9: Visualisation
As you begin switching legs, imagine pulsing your legs in rhythm with your heartbeat.

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11 Beginner Modifications For Scissors Pilates Exercise

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Beginner Modification 1: Folded Towel
Place a folded towel under your hips and lower back.

Beginner Modification 2: Bolster Version I
Scissors On A Bolster pilates exercise I (bolster under your hips and lower back)

Beginner Modification 3: Bolster Version II
Scissors On A Bolster pilates exercise II (bolster under your hips and lower back)

Beginner Modification 4: Hands Behind Thigh
Place hands behind your thigh.

Beginner Modification 5: Hands Support Head
Keep your hands supporting your head.

Beginner Modification 6: Halfway
Lower the leg halfway down.

Beginner Modification 7: Head On Mat
Keep your head on the mat if you’re straining your neck.

Beginner Modification 8: Hip Twist
Hip Twist pilates exercise

Beginner Modification 9: One Leg Circles
One Leg Circles pilates exercise

Beginner Modification 10: One Leg Strech
One Leg Stretch pilates exercise

Beginner Modification 11: Scissors Preparation
Scissors Preparation pilates exercise

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4 Advanced Modifications For Scissors Pilates Exercise

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Advanced Modification 1: Magic Circle
Perform scissors with a Magic Circle between your hands.

Advanced Modification 2: Arc Barrel
Perform scissors on a small arc barrel for lower back stability.

Advanced Modification 3: Scissors With A Band
Scissors with a band pilates exercise

Advanced Modification 4: Side Scissors On An Arc
Side Scissors On An Arc pilates exercise

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“Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.” - Joseph Pilates

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What Are The Benefits Of The Scissors Pilates Exercise?

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Works your core muscles.
Works your glutes.
Works your quads.
Works your adductors.

Engaging your core muscles is what allows you to “flutter” your legs up and down. The core muscles include the rectus abdominis, obliques, transverse abdominis, and hip flexors.

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Will The Scissors Pilates Exercise Ease The Symptoms Of Varicose Veins?

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Yes. Since varicose veins are primarily caused by inactivity in the legs over a long period of time, doing exercises can help prevent and alleviate the symptoms associated with varicose veins. Scissors exercise is especially helpful because it helps pump blood out of your legs and keeps it flowing in the right direction.

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