07 - Scissors - Rollpilates

07 - Scissors

Setup: lie with the sacrum on the roller, lengthen both legs long to the ceiling, the feet pointed, the arms long to the sides, the palms holding the roller (photo 1).

Action: move one leg toward your shoulders, while letting the other one lower half way to the floor, the feet pointed (photo 2) or flexed (photo 3).

Modification 1: lie with the back on the roller, lengthen both legs long to the ceiling, the feet pointed, the arms long to the sides on the ground (photo 4). Move one leg toward your shoulders, while letting the other one lower half way to the floor, the feet pointed (photo 5-6) or flexed.

Modification 2: lie with the back on the roller, lengthen both legs long to the ceiling, the arms long to the sides on the ground, switch moving the legs to the sides, the feet pointed (photo 7) or flexed (photo 8).

Precision Points: breathe regularly, do NOT hold the breath. If you move the legs too much, you cannot keep the powerhouse. Do NOT move your lower back, keep a perfectly still torso and the pelvis motionless, do NOT tilt the head back.

Purposes: stabilization and strengthening of the core muscles, strengthening and stretching of the leg muscles, the improvement of coordination.

photo 1 photo 2 photo 3 photo 4 photo 5 photo 6 photo 7 photo 8