Pilates Essentials Series – The Pilates Scissors
This is the second article in a series of six essential Pilates exercises that will give you all the information and explanation you need to practice at home for health, wellness and holistic body conditioning.
THE SCISSORS
Abdominals and hamstrings as co-workers?
Also referred to as the Hamstring Pull, this essential Pilates exercise works the abdominals strongly, lengthens and strengthens the hamstrings, and reiterates the lymphatic effect of Single Leg Stretch, in a stronger variation.
Start the Scissors with your focus on the scoop in of abdominals and correct placement of:
- Spine long along the mat with your pelvis flat (not tucked or arched)
- Both legs fully extended ? one to the ceiling, one reaching long just above the mat
- Upper torso in a deep chest lift
For the movement:
- Keep arms long and reaching to the ankle/calf of the top leg ? where your reach takes you. Arms stay still and you bring the leg to the hands
- Change the legs in a straight leg scissor movement, focusing from the abdominals to stabilize the torso as the legs hinge at the hips
- Maintain the upper body in a deep chest lift position throughout, and think of deepening the lift on the leg changes
- Pull the top leg as far in to your forehead as you can without the pelvis lifting
Breathe: IN to scissor legs, then OUT on the pull to face. Keep a controlled pace for 6-10 repetitions
Once the movement is secure and controlled, increase the pace to escalate the lymphatic movement effect and the challenge to torso stability. Keep the legs as stretched long as possible, aiming for energy out the tips of the toes throughout. Add a ?pulse? as the top leg reaches high, finding the pulse from the abdominals.
Modify: If your hamstring length is a work in progress, practice this with the lower leg bent in while you continue with the upper leg reach, chest lift and abdominal scoop.
Breathe * Centreing * Control * Concentration * Flow * Precision
About the author
Sally Anderson is often referred to as ‘Australia’s expert in Pilates’. A renowned author, Pilates educator and guest speaker on the subject of Pilates on the global circuit, Sally is the founder and director of Pilates International, which incorporates both the Pilates International Studios and the government accredited teacher training centre, PilatesITC.
Visit Sally on her website or join Pilates international on Facebook.
