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Pilates Side Kicks - Side Scissors


Updated May 08, 2012

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Set Up - Pilates Mat Exercise Side Scissors
pilates scissors exercise
(c)2012, Marguerite Ogle
Pilates side scissors is going to advance skills that you learn in other Pilates side kick mat exercises. You are going to need the strength and stability you've learned in side leg lifts -- that's going to get to your pelvic, back and abdominal stabilizers, including your obliques. You will also be calling on the differentiation of the leg and hip that you work with in side kick front/back. Stability and differentiation challenges are consistently part of Pilates mat exercises. Side Scissors make these a little harder because you must keep your body flat while balanced on your side.

Pilates Side Scissors Exercise Instructions

set up
Lie on you side with your body lined up along the back of your mat. This just helps you get your body straight. Your top hand can be in front of you for support.

Your back is in a neutral spine position which means you have all 3 natural curves of your spine but none are exaggerated.

Your shoulders and hips are in a line and stacked vertically. Keep them there throughout the exercise.

Have your head down along your outstretched bottom arm with your shoulders away from your ears, or you can prop your head with your hand as shown.

*If you prop your head on your hand, you must keep your shoulders down, scapula engaged in the back, ribs lifted away from the mat, and head straight.

Send energy out the top of your head so that your neck is lengthening away from your ribcage.

Keep your body long and stacked, and bring your legs forward about 6 inches for stability.

Make sure your abs are engaged and you feel a sense of lift -- you want to be long and light in this exercise.

Step 2: Lift and Scissor Legs

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