Pilates trainer advocates for incorporating this specific workout to bolster your core muscles' strength
In a bid to combat upper-body tightness and alleviate back pain, Pilates instructor Jodi Montlake advocates for standing Pilates exercises as an alternative to conventional floor-based core workouts like sit-ups and crunches. These standing exercises, which emphasize bodily awareness and alignment, are designed to strengthen the core in functional positions, supporting better posture and spinal health [1].
Traditional sit-ups and crunches can sometimes exacerbate back pain by placing excessive pressure on the spine. In contrast, standing Pilates movements target core muscles more safely by integrating balance and controlled movement, enhancing postural control and spinal health according to Montlake's approach [1].
One such exercise is the Pilates scissors, a core-strengthening move that primarily engages the transverse abdominals and back muscles. To perform the exercise, lie on your back, extend your legs out straight, and place your arms by your sides. Engage your core, lift both legs up to a 90° angle with your body, and lower your left leg towards the mat while keeping it hovering a few inches above. Switch legs to create a scissor-like motion, and alternate for a total of 12 repetitions. Your back should remain in contact with the mat throughout the movement [1].
The scissors exercise does not require the head to be raised to experience its strengthening benefits. If your back arches upwards during the exercise, focus on engaging your core to maintain proper form. It's also recommended to adapt the move by not lowering your leg so close to the ground or by bending your knees [1].
Montlake recommends the scissors exercise for new Pilates practitioners, as it targets similar core muscles without the crunching motion. Doing the scissors exercise can help target a wider range of core muscles beyond sit-ups and crunches. To counter the potential reinforcement of upper-body tightness from focusing on sit-ups and crunches for core workouts, Montlake suggests doing the opposite movement pattern [1].
Good core strength can support posture, spine, hip health, and reduce back pain. By incorporating standing Pilates exercises into your routine, you can enjoy a stronger, more resilient core and a healthier spine.
[1] Montlake, J. (2022). Standing Pilates Exercises for Back Pain Relief and Improved Posture. Retrieved from www.jodimontlake.com
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