Pilates
Pilates Scissors
Pilates Scissors is an advanced mat exercise that alternates straight-leg splits in a hand-supported shoulder stand. It challenges abdominal control as you keep your pelvis steady while your legs move.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Lie on your back with your legs extended toward the ceiling.
- Roll your pelvis off the mat, bringing your legs slightly overhead.
- Support the back of your pelvis with your palms, elbows planted shoulder-width apart.
- Extend your legs upward into a hand-supported shoulder stand.
- Split your straight legs, reaching one toward your head and the other toward the opposite end of the mat.
- Switch leg positions with a slow, even motion.
- Bring both legs together above your hips to finish the set.
- Roll your spine back onto the mat with your knees bent.
Form cues
- Keep your pelvis quiet.
- Reach long through your toes.
- Keep breathing through each switch.
Common mistakes
- Chasing a wide splitShorten the leg reach if your lower back arches or your ribs flare.
- Swinging through the switchSlow the exchange enough to pause briefly in each split without wobbling.
- Letting the elbows slide apartReset your elbow position before continuing so your hands can securely support your pelvis.
Safety
Losing pelvic support can shift weight onto your neck or cause an uncontrolled roll. Fatigue and an oversized leg split increase strain on the neck and lower back.
- Attempt this only after you can hold a supported shoulder stand comfortably and exit it under control.
- Keep your weight across your shoulders and upper arms rather than your neck.
- Keep your head centered; never turn it while your pelvis is lifted.
- End the set immediately if your support slips or you feel neck pressure.
Choose a non-inverted alternative or seek medical advice first if you have neck or back problems, osteoporosis, or have been advised to avoid inversions.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- 1 min
Count each switch of leg positions as one rep.