Pilates Scissors

A Pilates core exercise performed supine with legs elevated, performing alternating leg scissors motions to target hip flexors and abdominals.

Instructions

1. Lie on your back with your legs extended toward the ceiling, feet together and legs straight.
2. Place your arms at your sides with palms facing down for stability.
3. Engage your core and lift your head, neck, and shoulders off the mat.
4. Cross one leg over the other in a scissors motion, then quickly switch to cross the opposite leg over.
5. Continue alternating the scissors motion in a smooth, rhythmic manner.
6. Maintain your upper body position with your head, neck, and shoulders lifted throughout.

Tips

• This exercise is excellent for hip flexor strength and endurance while maintaining core engagement.
• Keep your core engaged throughout to maintain your upper body position.
• The scissors motion should be rhythmic and continuous, creating a flowing movement.
• Your legs should remain relatively close together during the scissoring motion; this is not a large, wide movement.
• If maintaining the upper body position is too challenging, rest your head on the mat and focus on the leg movement.
• Keep your lower back in contact with the mat throughout; if it lifts, you may be working too hard or need to modify the leg height.
• Coordinate your breathing with the movement; maintain steady breathing throughout rather than holding your breath.
• This exercise develops hip flexor strength which is important for many athletic activities.