There are many benefits to doing Pilates workouts. It is important to take your time to work up to the advanced movements, and to listen to your body during each movement. The Pilates scissors will help to stretch the hamstrings and strengthen the powerhouse--muscles around your abdomen, lower back and hip joint, along with the pelvis floor. Strengthening your powerhouse will give you energy and improve your posture.
History of Pilates
Josef Hubertus Pilates developed this method of exercise about 70 years ago. Being an ill child while growing up, he researched to find out how to condition his body back to health. Pilates will increase flexibility and strengthen the core or powerhouse. Another benefit is that it conditions the whole body, increases energy, enhances posture, and engenders a sense of well being throughout the body.
Different styles of Pilates scissors & butt lifts
There are a few different styles of scissors, and you should decide which will feel the most comfortable to you. Beginners, you should do scissor style one. Advance students can do the scissor style two. All levels can do the butt lifts, but make sure to listen to your body at all times. No movement should hurt.
Scissor Style 1
Lie face upwards on your mat, pulling your belly button toward your spine. Inhale as you lift your legs to a 45-degree angle above your body. Place your hands on the mat next to your hips. Inhale and exhale as you lower one leg at a time toward the floor. Remember your leg will not touch the floor. Begin to scissor them back and forth.
Scissor Style 2
Lying face upwards on your mat, pulling in your belly button toward your spine. Inhale as you begin to lift your legs straight up to a 90-degree angle above your body. Put your hands under your back to support in this lifted position. Exhale and tighten the glutes. Inhale and exhale as you begin to move one leg at a time over your head. Begin to scissor them past each other.
Benefits of Pilates Scissors
The benefit to this movement is strengthening the powerhouse, and the hamstrings. It will also promote stability, along with help the hip joint to stay mobile.
Butt Lifts Style
Lie on your stomach, pulling in your belly button toward your spine. Bend the right leg at the knee, and lift it a short distance off the mat. Inhale, flex the foot and pulse the leg up and down. Then, switch to the left leg and repeat the leg exercises. Complete 3 to 5 repetitions with each leg.
Benefits of Pilates Butt Lifts
This movement tones the butt muscles and the whole back side of the legs. By simply making these a part of your Pilates practice three to four times a week, you will begin to see toned legs.
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