Scissor Kick

Scissor kicks are an abdominal exercise performed lying on your back where legs alternate moving up and down in a crossing scissor pattern. They build core strength and hip flexor endurance.

Instructions

1. Lie down with your back pressed against the floor or on an exercise mat.
2. Your arms should be fully extended to the sides with your palms facing down.
3. Keep your arms stationary throughout the entire set.
4. With a slight bend at the knees, lift your legs up so heels are about 6 inches off the ground. This is the starting position.
5. Now lift your left leg up to about a 45-degree angle while lowering your right leg until the heel is 2-3 inches from the ground.
6. Switch movements by raising your right leg up and lowering your left leg in a scissor crossing pattern.
7. Continue alternating with a smooth, controlled pace.
8. Complete all repetitions while maintaining proper breathing throughout.

Tips

• This exercise effectively isolates the abdominal muscles and hip flexors.
• Keep your lower back pressed to the floor to engage your core completely.
• A slight bend in the knees reduces lower back strain compared to straight legs.
• The legs should cross in an X pattern as they alternate positions.
• Higher leg position increases difficulty while lower position decreases it.
• This exercise is excellent as a core finisher after heavier abdominal training.
• Controlled movement is more effective than speed in this exercise.