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How To Teach Scissors Pilates Exercise
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.
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.
6 Teaching Steps For Scissors Pilates Exercise
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.
9 Top Teaching Tips For Scissors Pilates Exercise
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.
11 Beginner Modifications For Scissors Pilates Exercise
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
4 Advanced Modifications For Scissors Pilates Exercise
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
“Concentrate on the correct movement each time you exercise, lest you do them improperly and thus lose all vital benefits.” – Joseph Pilates
What Are The Benefits Of The Scissors Pilates Exercise?
- 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.
Will The Scissors Pilates Exercise Ease The Symptoms Of Varicose Veins?
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.
Is The Scissors Pilates Exercise Good For Biclylsts?
Yes. It’ll help strengthen your legs and core muscles.
Free Joseph Pilates Lesson Plan
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates Exercises
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
