Description
Objective: Develop stability in the upper body while creating a controlled scissor action of the legs from an inverted position.
Apparatus: Mat
Start Position: Lie on your back and take the legs up and over into a rollover position. Bend the knees and place the hands underneath the pelvis, positioning the pelvis securely in the hands. Extend the legs upward, preparing the body to balance over the elbows and upper back.
Movement: Inhale to prepare. Exhale to reach one leg forward toward the face as the opposite leg reaches long toward the floor. Focus on pressing down through the back of the bottom leg to help lift weight out of the hands and maintain a centered, stable position. Continue switching the legs in a rhythmic scissor pattern, keeping the body steady between the arms. Perform approximately five repetitions on each side before returning the legs up, bringing them over, and rolling down to finish.
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Let's talk about scissors. Cissors is an advanced mat exercise. One of the most challenging exercises in the entire mat repertoire for me. Things that create challenge in this exercise, things that most people find challenging or struggle with are a few things. One, there's a quite a lot of weight in the hands and on the elbows because you're holding the weight of your body in your hands and balancing over your elbows. So I don't really have any secrets to make that easier except for one.
Which is to focus a lot of energy in the bottom leg, the back of the bottom leg. So as and I'll show you when I show you the exercise what I'm talking about, but as that bottom leg goes down, use the back of that bottom leg to try to lift the weight of the pelvis out of the hands. That's my best advice. It's the only piece of advice I have to make this exercise even marginally easier. So with all of that exciting news, let's do the scissors.
So in order to get into the exercise, you must be able to get your legs over your body. So just a simple rollover will be that skill level of a rollover at minimum to even get into the position. So we go onto the back. Bring the legs up. Take the legs out and up and over.
So to set up here, we can bend the knees. We're gonna take the hands, and we wanna place the hands underneath the pelvis. And then we wanna take the pelvis on top of the hands. The legs from there go up. And what we're trying to achieve here is that the body is in the center of the scissor.
So rather than reaching the top leg down towards the face, we focus on the bottom leg. And as I said a minute ago, pressing down with that leg to pull up out of the way out of the hands. And then it's a it's a rhythmic. The body remains the center of the scissor. I'm focusing on my bottom leg and keeping the weight of my body centered in my hands.
Come up to finish, go over to finish, and roll down to finish. Maximum number of repetitions in that exercise, I would say approximately five to each side. You can make it through five to each side. It's a good amount of repetition, because it's very tiring for the hands and very tiring to be up there on your elbows. So the scissors.
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