Pilates Scissors on the Roller - part of the women's fitness video series by GeoBeats.

Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to teach you how to use the foam roller to increase your balance while doing your pilates mat work. Lets start with scissor kicks.

Laying on the roller you have got your tail bone at one end and your head at the other. Your forearms are resting comfortably on the mat and you are pressing into the palms of your hands, your finger tips, your elbows are helping you stabilize. Take a minute and just wrap your shoulder blades around the roller so that your shoulders can actually help you find your balance. Using the back of your body to stabilize a little bit and strengthening those muscles too.

Lets bring your knees into your chest and lets straighten your legs up towards the ceiling. Take an inhale through your nose and exhale, scoop your belly button back towards your spine pressing your lower back down into the roller. And lets start out with the small scissor kicks.

So just to get started reach one leg out and then the other. Keeping that scoop, trying not to move the roller around any more than you can help. As you start to feel comfortable and able, you can try and make that a bigger scissor kick. This will be a way to challenge the exercise. And if you want to make it even harder try crossing your legs passing your legs when they are further away from you.

It's surprising how much harder it can get doing that. But remember keep that scoop in your belly button back towards your spine. Try not to move the roller around, and keep your forearms resting comfortably on the roll. Your shoulder blades wrapping around it. Repeat 6 to 8 times and bend you knees into your chest and put your feet down on the mat. Get ready for your next exercise.