The Pilatesology Encyclopedia Scissors and Bicycle

Scissors and Bicycle


Apparatus

Mat


Level

Advanced

Goals & Benefits:

  • Opens the front of the hip and stretches the hip flexors.
  • Builds length and stability in the body in the inverted position.
  • Creates balance.
  • Challenges the nervous system by being upside down.
  • Builds strength in the hamstrings and stretches the front of the legs.
  • Decompresses the spine in an inverted position.
  • Encourages fluid movement while stabilizing the torso.

Tips & Cues:

  • Focus on reaching the forward leg away from you so the body doesn’t get heavy on your neck, shoulders, and wrists.
  • Keep the neck long throughout.
  • Use the seat to support the straight reaching legs.
  • Keep the body solid as the legs move to build stability and balance.
  • Remain lifted and still throughout the leg movements.
  • Lift the weight of the body off of the arms and shoulders with the reach of the legs.
  • Keep the belly in and up so the lower back doesn’t over-arch.
  • The goal is to be able to touch the floor with the front reaching toe.

Watch our experts teach Scissors and Bicycle: