Scissor Kicks: Video Tutorial & Exercise Guide
| Workout | Scissor Kicks |
| Primary Muscle Group | Abs |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Scissor Kicks: Video Tutorial & Exercise Guide
Scissor Kicks: Step-by-Step Guide
- Step 1: Begin by lying flat on your back with your legs fully extended and your arms at your sides, palms pressing into the floor for stability.
- Step 2: Engage your core and lift your legs off the ground a few inches while keeping them straight.
- Step 3: Begin the movement by crossing one leg over the other, alternating the top leg in a scissor-like motion.
- Step 4: Continue alternating your legs in a controlled manner, keeping your core tight and avoiding arching your lower back.
- Step 5: Repeat for the desired number of repetitions or time, focusing on maintaining proper form throughout the movement.
Scissor Kicks: Overview
Scissor Kicks are a dynamic lower-body and core exercise that primarily targets the lower abs, hip flexors, and quads. The movement mimics the motion of a scissor, engaging the core throughout the entire exercise. This exercise is perfect for improving core strength and stability while enhancing hip mobility and lower body endurance.
Since Scissor Kicks require no equipment, they can easily be incorporated into any core workout routine, making them a great option for at-home or gym exercises.
Scissor Kicks: Benefits
Scissor Kicks are excellent for targeting the lower abdominals and improving overall core stability. They also strengthen the hip flexors, quads, and glutes, contributing to better lower body mobility and strength.
Additionally, this exercise improves coordination and balance while toning the legs. It’s a great addition to a core-focused workout and can help improve performance in other physical activities that require strong core stability.
Scissor Kicks: Pro Tips & Advanced Techniques
For best results, ensure that your lower back stays pressed against the floor throughout the movement to avoid strain. Engage your core by pulling your belly button toward your spine and move your legs in a slow, controlled manner. To make the exercise more challenging, try performing Scissor Kicks with a slight pause between each leg cross or add ankle weights to increase resistance.
Scissor Kicks: Progression Plan
Beginner
Intermediate
Advanced
Scissor Kicks: Frequently Asked Questions (FAQs)
What muscles do Scissor Kicks target?
+Scissor Kicks primarily target the lower abs, hip flexors, and quads, but they also engage the glutes and obliques for stabilization.
How can I keep my lower back safe during Scissor Kicks?
+Ensure your lower back remains pressed into the floor by engaging your core throughout the movement. If necessary, place your hands under your hips for additional support.
Can beginners do Scissor Kicks?
+Yes! Beginners can perform smaller, slower scissor movements and keep their legs closer to the floor until they build enough strength to extend further.
How often should I do Scissor Kicks?
+Incorporate Scissor Kicks into your core workout routine 2-3 times per week for best results in building core strength and endurance.
What common mistakes should I avoid during Scissor Kicks?
+Avoid using momentum to swing your legs and letting your lower back arch off the ground. Focus on slow, controlled movements to engage the core effectively.
