When it comes to working out our abs, many of us stick to the basics and opt for crunches, sit-ups, and planks to train our core. That said, not all ab exercises are created equal, and one that doesn’t get much attention (but does a great job of working your core) is the humble scissor kick. As the name suggests, this exercise involves lying on your back and kicking your legs in a criss-cross motion, like a pair of scissors.
This ab exercise is often confused with butterfly or flutter kicks, but it’s a completely different move altogether. Read on to learn more about how to do scissor kicks, the benefits, and different variations to add to your routine.
It’s worth noting that if you’re pregnant or have back pain, experts advise against this move. Lying on your back is not recommended in the first trimester according to the American College of Obstetricians and Gynecologists. If you’re new to exercise or are returning to exercise after an injury, it’s a good idea to check your form with a personal trainer.
How to perform scissor kicks
Let’s start by taking a look at how to perform scissor kicks. For this exercise, you’ll need to lie flat on your back, so it might be worth unrolling one of the best yoga mats to offer some protection off the floor.
- Begin by lying on your back, with your legs extended out in front of you.
- Place both hands under your lower back, palms facing the floor. Alternately, leave your arms by your sides, keeping your palms pressed to the floor.
- Engage your core and keep your lower back pressed against the mat as you lift both legs about 6 to 12 inches off the floor or at about a 45-degree angle.
- From here cross raise your legs horizontally, swapping which leg is slightly higher than the other.
- Keep your lower back pressed into the mat and your core engaged throughout.
As mentioned above, the scissor kick is different from the swing kick, as your legs move horizontally. With a floating kick, you’re kicking your legs up and down vertically. Both moves are challenging and will work your core hard, but the scissor kicks are slightly more advanced, as the horizontal motion targets your adductor muscles.
Scissor kicks: muscles worked
For a simple-looking move, scissor kicks work many different muscles in the body. In addition to targeting all core muscles, scissor kicks work the glutes, quads, adductors, and hip flexors.
Much more than just an aesthetic goal, a strong core can help you run faster, lift heavier weights, sit with better posture, and protect your spine from injury. If you’re hoping to build visible abs, you’ll want to focus on your body fat percentage—here’s how to calculate your body fat percentage and why it matters.
Scissor kicks: form errors
Let your back lift off the mat
Like all ab exercises, you want your lower back to stay pressed against the mat during this exercise. If you feel your back arching away from the mat, make sure you’re engaging your core—think about sucking your belly button into your spine. If you’re struggling, you can make the movement easier by lifting your legs higher than 45 degrees or lifting up on your forearms. You’ll still be working your core, but it will be easier to keep your back pressed into the mat. As you get stronger, you can lower your legs towards the floor – the lower your legs, the more difficult this movement is.
Moving too fast
Remember, the key here is to move slowly and with control, not completing your reps as quickly as possible.
Scissor kicks: Variations to try
As mentioned above, to make the movement easier you can raise your legs higher than 45 degrees, lift yourself up on your forearms and reduce your range of motion. If that’s still too difficult, swap the move for a bicycle crunch that uses many of the same muscles as a scissors kick—here’s how to perform a bicycle crunch.
To make the exercise more challenging, you can add a set of the best ankle weights to the movement, lift your arms, head and shoulders off the ground while performing a scissor kick, or increase your range of motion by spreading your legs. .
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