Many of us want to get the maximum benefit from every exercise in our workout routine. We do not have time to lose ! So when it comes to core exercises, consider turning to the abdominal scissors exercise, which is the ultimate multitasker.
Not only do scissor kicks work virtually every muscle in your core, including your aesthetic six-pack muscles, but they also build hip and thigh strength. And provide a cardio boost.
Here’s how to take advantage of the many benefits of the scissoring exercise.
Scissors: step by step instructions
- Lie on your back with your arms by your side.
- Raise both of your legs a few inches off the floor and spread them slightly apart in a “V” shape. Engage your core and press your lower back against the floor.
- Keeping both legs straight, bring your legs together and cross your right leg over the left. Widen your legs again in a “V” shape, then bring your legs together again, this time crossing your left leg over the right.
- Keep alternating until you’ve completed all reps.
- Always keep your lower back pressed against the floor. If he starts to arch, lift your legs to reduce the strain on your core.
Variations on Scissors
There are many ways to modify the scissors exercise to suit your current abilities and fitness level.
- Make it easier: If standard scissor kicks are too intense, Beachbody fitness expert Cody Braun suggests bending one leg and resting that foot on the floor, and moving the other leg back and forth while by being upright. Switch sides to perform an equal number of reps with both legs.
- Make it harder: If you want to increase the intensity, Braun suggests adding a hollow body position, which works your core muscles even harder to keep you stable with less ground support. Here’s how:
- Lie on your back and gently place your hands behind your ears with your elbows apart.
- Lift your head and shoulders off the floor in a partial crunch and keep your neck neutral; don’t hold your head with your hands and don’t tuck your chin in.
- Cross your legs back and forth, making sure to keep your lower back pressed against the floor.
- There is also another way to perform this exercise, sometimes called kicking. It’s similar, but instead of crossing your legs, just move them up and down.
What muscles do scissors work?
Like other core exercises, this targets the muscles in your midsection that are responsible for keeping your core and spine stable, Braun explains:
- rectus abdominis
- obliques
- Transversal abdominals
Additionally, scissor kicks offer the added benefit of working certain lower body muscles, as you cross your legs:
- Hip abductors (which pull your legs to the sides)
- Inner thigh muscles
And because you’re constantly moving in this exercise, it can be a great addition to any cardio circuit. Performing scissor kicks during a cardio circuit will keep your heart rate elevated while you work your core muscles. This way, you don’t waste time doing separate cardio and core sessions.
