Core
Scissor kicks
- Kit
- No kit
- Works
- lower abs · hip flexors
- Also
- obliques · quads · deep core
Scissor kicks are a floor core movement: you lie on your back with both legs off the ground and cross them over each other, one high, one low. The work is in keeping your lower back flat while the legs move, which trains the deep front of your midsection and the hip flexors. It suits anyone who can already hold a steady position on the floor without the back arching up.
Form
How to do scissor kicks
- 1Lie on your back with your legs straight and your arms flat beside your hips, palms down. Tuck your chin slightly and press your lower back into the floor.
- 2Lift both heels a hand's width off the ground and hold them there. This is the position you keep for the whole effort.
- 3Cross one leg over the other, then open and cross with the other leg on top, keeping both legs straight and low throughout.
- 4Breathe steadily through the crossings rather than holding your breath, and keep the ribs down so the back stays flat.
- 5If your lower back starts to lift off the floor, slide your hands under your hips or raise the legs higher, then carry on until the timer ends.
Watch for
Common mistakes
The lower back arches and the hips rock as the legs cross.
Fix: Raise both legs higher, where the back can stay pressed flat, and keep the crossings small.
Bent knees turn the movement into a shuffle with little core work.
Fix: Keep both legs long from hip to toe so the abs have to hold the weight of the legs.
Rushing the crossings and losing the height of the legs.
Fix: Slow the tempo and check that both heels stay at the same low height each time they pass.
Variations
Easier and harder
Sessions
Put it in a workout
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