According to a Pilates trainer, this is the exercise you should incorporate into your workout to build your core strength
It’s always a good idea to incorporate some core strengthening exercises into your workout routine.
The core includes muscles like the abdominals, lower back, pelvis, and obliques—more or less the entire middle part of your body. This means that good core strength can help with more than just the appearance of your abs. It can support your posture, the health of your spine and hips, and even reduce back pain.
If you focus your core workout on moves like sit-ups and crunches, Pilates instructor Jodi Montlake says it’s time to change that — especially if you want to combat the upper-body “tightness” that many people suffer from.
“We see so many people with tight chests, tight backs and tight shoulders because of their office work,” she explains. This tightness comes from spending all day in a hunched position where the shoulders and upper body are bent forward. Sit-ups reinforce and repeat this movement pattern because of their forward-curving motion.
“Our muscles become weak and flabby when they are in the same position all the time, so we try to achieve the opposite (movement pattern),” says Montlake.
For those new to Pilates, Montlake recommends an exercise called “scissors.” This works similar core muscles to sit-ups, but doesn’t involve a crunch movement, which can be uncomfortable. “This movement (scissors) targets the transverse abdominal muscles and the back muscles,” Montlake explains.
Scissors are often performed with the head raised, but Montlake says this is not necessary to feel the strengthening effect.
How to do the Pilates scissors
Sentences: 3 Repetitions: 12
- Lie on your back on a yoga mat or comfortable surface. Stretch your legs straight out and place your arms at your sides.
- Tighten your core and lift both legs so that they form a 90° angle with your body.
- Lower your left leg to the mat, but don’t let it touch the floor. Let it hover a few inches above. Then switch legs to create a scissor-like motion. Alternate, 12 reps total.
- Your back should be in contact with the mat throughout the movement. If you feel it arching upward, focus on engaging your core. You can also adjust the movement by not lowering your leg as close to the ground or bending your knees.
You don’t have to cut out sit-ups and crunches completely, as they can have many benefits too, but if you find them uncomfortable or just want to add more variety to your core workout to target a wider range of muscles, this exercise is worth giving a try.
