Number sixteen in Joseph Pilates’ original sequence of 34 classical mat exercises, The Scissors is a gravity-defying movement that demands balance, strength, and full-body coordination. As part of the advanced repertoire, it’s not just a show of physical control — it’s a celebration of the strength, mobility, and precision you’ve built through the first fifteen exercises.
Mastering The Scissors is a major accomplishment in itself, but the real transformation happens on the way there. Each step toward achieving this exercise deepens your understanding of pilates as a method — teaching you how the body integrates movement, breath, and alignment into true control.
Shoulder Strength & Stability
One of the most surprising demands of The Scissors is the role your shoulders and arms play. To hold your pelvis and spine lifted and steady, your shoulders must be both engaged and aligned. Think of it as an inverted push-up — your pelvis essentially rests in your hands, but the real support comes from pushing up and out of the shoulders, not collapsing into them.
This movement challenges your ability to stabilize from the upper back, while your arms work to maintain lift. Proper shoulder alignment ensures that the pressure remains light through the hands and minimizes strain on the wrists and elbows.
When done correctly, your shoulders become pillars of strength — not only supporting your position in The Scissors, but also improving posture and upper-body endurance overall.
Spine Strength & Control
The entry into The Scissors begins with a rollover, requiring flexibility through the hamstrings and spine, along with strong, controlled abdominals. Initially, the spine moves passively — articulating one vertebra at a time. But once in the lifted position, that changes.
At the top of the movement, the spinal muscles must engage to hold the back long, straight, and firm. Without this activation, the body will collapse into a rounded shape, placing too much weight on the arms and creating strain rather than strength.
The challenge lies in activating both the abdominals and spinal extensors together to maintain a long, lifted trunk. This integrated engagement is the very definition of core strength, and The Scissors gives you the chance to develop and test it in real time.
Leg Strength & Active Flexibility
In The Scissors, the legs don’t get to rest — they’re working just as hard as the rest of your body. The hip flexors work to lift one leg high toward the ceiling, while the glutes and hamstrings of the opposite leg control the descent toward the floor. Together, they create the signature scissoring motion.
Throughout the movement, the entire leg must stay long and firm — with the quadriceps helping to stabilize the knee, giving each leg the appearance of a strong, straight line.
This isn’t just strength — it’s active flexibility. The legs are stretching and lengthening while simultaneously contracting, which improves joint integrity, increases range of motion, and builds muscular endurance.
Over time, you’ll find not only stronger legs, but more mobile hips and more refined control through your lower body.
The Scissors is more than just an advanced pilates move — it’s a masterclass in whole-body coordination, strength, and control. Every muscle has a job, and every joint must be precisely placed. While the end result may look elegant and effortless, it takes dedication and mindful practice to get there.
But the beauty of Pilates is this: the journey is the reward. Each attempt at The Scissors builds strength, flexibility, and confidence. And whether you’re still building up to it or refining your form, the benefits are already taking shape in your body.
So keep practicing — with consistency, breath, and control — and let The Scissors be a marker of both how far you’ve come and where you’re headed next in your pilates journey.
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