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Instructions
- Lie on your back on a mat with your legs extended and arms by your sides.
- Engage your core and lift both legs about 15 cm off the ground.
- Raise one leg higher while lowering the other slightly.
- Alternate legs in a controlled, scissor-like motion.
- Continue the movement for the desired duration without letting your lower back arch.
Technical Tips
- Keep your core tightly engaged throughout the exercise.
- Maintain slow, controlled movements to maximize abdominal engagement.
- Do not let your heels touch the ground between reps.
- Place hands under your glutes for lower back support if needed.
Breathing Tips
- Exhale as you lower one leg down.
- Inhale as you switch and raise the opposite leg.
- Maintain a steady breathing rhythm throughout the set.
Medical restrictions
- Lower back pain or injuries
- Postpartum recovery without medical clearance
- Hip flexor strain or tightness
The Scissors Abs exercise is an effective bodyweight movement designed to strengthen and tone the abdominal region, particularly the lower abs. It involves a dynamic scissoring motion of the legs performed while lying flat on your back, making it a great floor-based core workout that requires no equipment. This movement is highly effective for improving core control, pelvic stability, and lower body coordination. Because it targets the abdominal muscles through sustained tension, it's often used in circuits, abdominal toning routines, and home workouts. The simplicity of this exercise makes it accessible to beginners while still offering benefits for more advanced athletes when performed for longer durations or combined with other core movements. Scissors Abs also engage the hip flexors and help reinforce lower back stability, making it a solid choice for improving core endurance and muscular balance.
What muscles do Scissors Abs work?
Scissors Abs primarily target the lower abdominal muscles while also engaging the hip flexors, quadriceps, and external obliques for stabilization.
Is Scissors Abs a good exercise for beginners?
Yes, Scissors Abs is beginner-friendly as it requires no equipment and can be easily modified for intensity, making it suitable for all fitness levels.
Can Scissors Abs help reduce belly fat?
While Scissors Abs strengthen and tone the abdominal area, reducing belly fat also requires overall calorie expenditure and a balanced diet.
How long should I do Scissors Abs for?
Start with 20–30 seconds per set, gradually increasing duration as core strength and endurance improve.
Is it safe to do Scissors Abs every day?
Performing Scissors Abs daily is generally safe if done with proper form and without lower back discomfort, but rest days are recommended for recovery.