Pilates exercises explained

Scissors in Air

The Pilates exercise "Scissors in Air" trains not only the deep abdominal and back muscles, but also the thigh and hip muscles. At the same time, these muscles are dynamically stretched. The exercise promotes balance in an upside down position. It also promotes coordination between trunk and leg work.

Preparatory for this exercise are the exercises "Roll Over" and "Scissors".

Exercise description

Extend legs over table top toward ceiling. Inhaling move your legs slightly above vertical away from the body until you actively feel the abdominal muscles.

With the exhalation pull the legs to the upper body and slightly lift the pelvis off the mat. Increasingly release the entire spine from the mat.

Inhaling pull the legs towards the ceiling. Support the hands under the iliac crest. With the exhalation open the legs into a scissors. Bounce in a controlled manner and change the leg position 6 to 8 times in the flow of the breath.

With the inhalation pull the legs to the ceiling and during the exhalation roll back to the starting position vertebra by vertebra in a controlled manner.

Repeat the scissors 6 to 8 times.

Frequently asked questions

What if I feel too much pressure on my hands?

Get more power from your middle by stretching more toward the ceiling.

Pro Tip From Maria

Attention. During menstruation, this exercise should not be performed.

If you keep pulling your feet long towards the ceiling, you automatically get more strength and control over the center of your body, putting less strain on your arms.

Loose After the exercise your hands and wrists a little to relieve them again.