Ab Scissors

Ab Scissors is a supine core exercise where both legs are held a few inches off the floor and alternately crossed over each other in a continuous scissor motion. It targets the abdominals and hip flexors while demanding constant lower-back engagement.

Instructions

1. Lie on your back on an exercise mat with your legs extended straight out.
2. Place your arms at your sides with palms facing down, or slide your hands under your glutes for extra lower-back support.
3. Press your lower back firmly into the mat and engage your core.
4. Lift both legs a few inches off the floor, keeping them straight.
5. Cross your left leg over your right leg in a scissor motion, then immediately cross your right leg over your left.
6. Continue alternating in a smooth, controlled rhythm, keeping your legs elevated and straight throughout.
7. Maintain lower-back contact with the mat for the entire set.

Tips

• Keep your lower back pressed flat to the floor at all times — if it lifts, raise your legs slightly until you can maintain contact.
• A small range of motion is perfectly effective; wide sweeping legs are unnecessary and increase lower-back strain.
• Move with control rather than speed to maximise abdominal and hip-flexor tension.
• If your neck tenses, keep your head on the mat and focus on the leg movement.
• Breathe steadily throughout — exhale as you cross, inhale on the switch.
• This differs from Scissor Kick (up-and-down alternating motion) and Pilates Scissors (legs vertical with upper-body curl); here both legs remain low and cross horizontally.