Korin´s Pilates Challenges - Rollover and Scissor

Korin´s new series is not for the feint hearted. You will need strong core strength to get these rolls and scissors to perfection!

Added:Fri, 21st May 10

The movements involved in this exercise are slow and controlled. You should not put all of your body weight on your hands – by the time we get to the “Pike” you will be taking your hands away, so try to get used to doing this exercise without them!

1
• From the relaxation position, lift your legs straight up in the air
• Place arms and hands firmly on the mat

2

• Lift the bottom and legs up off the mat straight up in the air
• Drop the legs slightly so that the feet are in line with the head

3

• Place hands under the lower back for support
• Lift the legs higher toward the ceiling

4

• Allow the legs to drop open in a scissor movement
• Slowly change the legs, focusing on the leg pulling away from you and pushing down
• Don’t allow leg to come too close to head

The next exercise will be the bicycle – an extension of the roll over and scissors.

Quick Tip!

• Lift up from bottom
• Lengthen legs and squeeze inner thighs
• Engage the “powerhouse” – buttocks, thighs and abs
• Don’t roll back onto your neck – keep weight on shoulders