Scissors Level 3 by Body Torque Pilates in Woking

Purpose – Strength Core and Lumber Spine

Set up Position

1. Lie on your back with your knees bent and feet flat on the floor
2. Ensure knees and feet are in line with hips
3. Back of neck lengthened
4. Shoulder blades should be squeezed together and drawn down towards your feet
5. Spine in neutral
6. Core stability muscles and pelvic floor engaged (30%)

Exercise Description

1. Inhale to prepare
2. Exhale and initiate the move from the hip and float the foot of one leg off the floor to bring the knee to rest directly above the hip, with the shin parallel to the ceiling.  Inhale, Exhale and float the second leg off the floor.
3. Inhale to prepare, Exhale and slowly lower one leg to the floor, moving from the hip until the foot touches the floor. If you feel the lower back start to lift as you lower leg, stop the movement.  Inhale and as you start to return the leg back to the start position lower the second leg so you have a scissor movement.
4. Repeat for 20 repetitions alternating legs and counting one for each side

Watch Out Points

1. Avoid losing neutral spine, back should not peel away from floor
2. Keep tension out of upper body
3. Keep angle of knee throughout the movements

Follow my blog for more exercises.  Next week Level 4 Scissors