Scissors: The Pilates Move That Sculpts, Strengthens, and Seriously Delivers

If you’ve ever thought Pilates was all about slow, gentle movements, the Scissors move is here to prove you wrong—in the best possible way. This dynamic and graceful exercise is like the ultimate multitasker: it stretches your hamstrings, fires up your core, and builds stability all at once. Add in the challenge of control and precision, and suddenly you’re not just moving—you’re sculpting your body and sharpening your focus, one leg at a time.

Don’t be fooled by its elegant appearance. The Scissors may look like a stretch, but it’s so much more. It’s a core-burning, leg-lengthening masterpiece that strengthens your powerhouse (that’s Pilates-speak for your core) and challenges your balance in ways you didn’t even realise you needed. Whether you’re reaching for extra flexibility, targeting those deep stabilising muscles, or just want a workout that feels as graceful as it is challenging, the Scissors deserves a prime spot in your Pilates practice.

So, let’s dive into what makes the Scissors so effective, how to perfect your form, and why this classic move is so much more than a stretch on the mat.

The Move: Stretch and Strength Combined

At first glance, the Scissors move looks simple: You lie on your back, lift your legs, and alternate one leg towards you while the other reaches away. But the magic lies in the details—your core is working hard to stabilise your body, your legs are lengthening with precision, and your breath is guiding every movement. The result? A move that leaves you stronger, more flexible, and surprisingly energised.

Muscles at Work During the Scissors

When you perform the Scissors, you’re engaging a whole host of muscles, making this an incredibly efficient exercise:

• Your Core Powerhouse: Your deep abdominal muscles (transverse abdominis) and the rectus abdominis (your six-pack muscles) are on fire, stabilising your torso and supporting your spine.

• Hip Flexors: These hardworking muscles help lift your legs and control the movement.

• Hamstrings and Glutes: The leg reaching towards you gets a beautiful stretch through the hamstrings, while the glutes help power the extension of the opposite leg.

• Inner Thighs: Your adductors keep your legs aligned and add control to the movement.

• Shoulder and Arm Stabilisers: Your shoulders stay anchored to the mat while your hands lightly support the working leg.

It’s the perfect mix of strength, stretch, and stability—three key elements of any good Pilates practice.

Perfecting Your Scissors Form

To get the most out of this move, precision is everything. Here’s how to perform the Scissors like a pro:

1. Start Strong: Lie on your back, lift both legs to the ceiling, and curl your head, neck, and shoulders off the mat. Your arms reach up to gently hold one calf or thigh, whichever feels comfortable.

2. Control the Movement: Lower the opposite leg towards the mat, but don’t let it touch down. Keep your core engaged to avoid arching your lower back.

3. Breathe with Intention: Inhale as you switch legs, exhale as you stretch the opposite leg towards you. The breath helps control your movement and deepen the stretch.

4. Stay Stable: Your torso should stay still, anchored to the mat, while your legs do all the work. Imagine your core as a solid base of support.

5. Lengthen, Don’t Rush: The key to success is precision and control. Reach through the legs as you move them like scissors—no flailing allowed!

Common Mistakes and How to Fix Them

Even the pros need to watch their form with Scissors. Here are a few common pitfalls and how to avoid them:

• Overarching the Lower Back: If you feel your back lifting off the mat, lower your legs less and focus on drawing your navel towards your spine.

• Neck Strain: If your neck gets tired, lower your head back onto the mat for a few repetitions or support it with a small cushion.

• Rushing the Movement: Slow it down! The slower and more controlled you go, the harder your core will work and the better the stretch will feel.

• Gripping the Leg Too Hard: Your hands should support your leg lightly—think “guiding” rather than “gripping.” Let your core do the heavy lifting.

Fun Facts About the Scissors

1. Part of the Pilates “Series of Five”: The Scissors is one of five classic Pilates moves that Joseph Pilates designed to strengthen the core and improve control.

2. Inspired by Dance: Many Pilates movements, including the Scissors, reflect Joseph Pilates’ admiration for dancers and their grace, strength, and flexibility.

3. Not Just a Stretch: While it feels like a glorious hamstring stretch, the Scissors is actually a sneaky strength move—your abs are working overtime to keep you stable.

4. Small Changes, Big Impact: Lowering your legs closer to the mat adds intensity, while keeping your movements smaller and more controlled works the core even harder.

Why Scissors Deserve a Spot in Your Workout

The Scissors move is an all-in-one gem: It stretches tight muscles, strengthens your core, and challenges your balance. It’s one of those exercises that doesn’t feel too intense in the moment—until the next day, when your abs remind you just how hard they worked.

Here’s why we love the Scissors:

• Flexibility Meets Strength: It’s rare to find a move that stretches and strengthens at the same time, but the Scissors does both brilliantly.

• Perfect for All Levels: Whether you’re new to Pilates or a seasoned pro, you can modify or intensify the move to suit your level.

• Improves Posture: The Scissors helps build the deep core muscles that support your spine, making it a great tool for better alignment.

• It Feels Amazing: Seriously—there’s nothing quite like the stretch through your hamstrings and the feeling of control through your core.

Ready to try Scissors in your routine?

The Scissors is one of those Pilates moves that rewards you every time you practice it. The more you focus on precision, control, and breath, the stronger and more flexible you’ll feel—both on and off the mat.

So next time you hit the mat, embrace the challenge of the Scissors. Let it stretch your body, test your core, and leave you feeling stronger, taller, and more energised than ever. And if you’re ready to take your Pilates practice to the next level, we’re here to guide you every step (and scissor) of the way.

Come join us for a class, and let’s move, stretch, and strengthen together!