All about the Side Plank Scissors Exercise
(Pilates)
BENEFITS & MUSCLES WORKED: Abductors, Obliques, Inner Thighs, Core, Stability
Watch: my Side Plank Scissors video
START POSITION: Lie on your side with one elbow planted into the ground right below your shoulder. Keep your legs and feet together with your lower heel raised off the ground. Your back should be perfectly straight, and your elbow and your lower foot should support your body weight. Put the other hand on your hip as shown in the picture. Your lower forearm should be pointing outward at a 90° angle to your body.
NOTES: Difficulty Rating: 88%
I classify the Side Plank Scissors as an advanced-level exercise. Most people find regular planks difficult, and side planks slightly more difficult. Still, the Side Plank Scissors is even more brutal, combining two fairly tricky exercises into one.
Back in the day, young men would go to the gyms I frequented and quickly become obsessed with the ‘macho’ areas—Chest, Biceps, Triceps, etc. Then they spend too much time on these areas and forget to balance their training with less obvious regions—for example, Abs, Core, Abductors, Inner Thigh, Lower Back, Hams, Calves, and Pilates in general. These days, people are generally far more conscious of the need to maintain overall body health, regardless of their primary sport.
All types of Side Planks and Scissors movements are often overlooked but oh-so-beneficial when worked into a workout! The Abductors (and Obliques) are often overlooked. Boxers need them not only for added strength and agility, but also for padded armor against side punches to the ribs.
Below is a great video I found on YouTube that shows a significant variation of this exercise using a dumbbell. Note the use of a Pilates mat to reduce pressure on the elbow —a good idea, especially if you are adding weight.
Check out this fabulous YouTube video to learn more about the Side Plank Scissors, and if you are a man and think this is for girls, get over it. 🙂