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You lie on your back, brace your core, and lift and lower your legs.
(Your gams look like a pair of scissors opening and closing, hence the name.)
personal trainer atLife TimePlymouth in Minnesota
And thats just a preview of the benefits.
VARIATION
You may also see scissor kicks performed by crossing the legs instead of moving them up and down.
This tends to work your obliques and thighs more.
Try combining the two for a serious core burner.
But scissor kicks arent just a core exercise.
Here are just a few reasons you should add them to your core workouts.
Scissor kicks require the core muscles to stabilize the body while the legs are in motion, Anderson says.
This continuous engagement helps build strength and endurance in the abdominal muscles.
A strong core isnt just about looking fly in a crop top, BTW.
personal trainer atLife TimePlymouth in Minnesota
They support your spine
Scissor kicks boost your core strength, which means better spinal health all around.
A strong core helps to support and stabilize the spine, Anderson says.
They improve your posture and balance
Scissor kicks dont just work your corethey alsostrengthen your hip flexors.
When theyre strong, these muscle groups work together to improve your posture, balance, and alignment.
All good things necessary for an active lifestyle.
In fact, a strong core keeps you steady and upright in daily life, Anderson says.
Now, who doesnt want that?
Meaning, your quadriceps, inner thighs, and hip flexors get a workout too, Anderson says.
Specifically, the move can improve overall leg endurance, she says.
Keep in mind, though, scissor kicks probably wont work your gams to the same degree thatleg-focused exercisesdo.
Think of the lower body activation as more of an add-on, not the main benefit.
They get your heart pumping
Looking for a core move that also makes you break a sweat?
Scissor kicks do just that, spiking your heart rate while working those abs.
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OK, hear us out.
Anything that makes you think hard is aworkout for our brain.
Scissor kicks fall into this category.
Your brain has to coordinate all those muscle groups during the movement, which is no easy task.
In other words, think of it like critical thinking but in a physical format, Anderson says.
That means just about anyonefrom exercise newbies to gym veteranscould benefit from cranking out scissor kicks.
They are challenging, though.
Scissor kicks can also be tricky (or even unsafe) for some groups, Anderson says.
For people with certain injuries, the exercise might trigger a flare in pain or other symptoms.
Neck strain is no good.
To avoid pain (and potential injury), try these tips, per Lampa:
2.
But arching your low back can lead to strain and pain.
To correct this:
Low back still lifting off the ground?
Dont sacrifice good form.
Bend your knees and do abicycle crunchinstead, Lampa says.
Theres no shame in modifying to prevent pain and possible injurysafety should always come first.
Holding your breath
At some point or another, we all hold our breath when an exercise gets tough.
To be clear, the only tension you should feel is in your core.
This means the muscles are flexed and working.
To do this: Be more intentional about your breath.
Focus on steady, controlled breathing, which helps relax the body, Anderson says.
Also be mindful of these tension hotpots (i.e., your neck, face, and shoulders).
If you feel them tensing up, take a sec to reset.
The lower the legs, the more resistance on your core (and low back).
If youre not ready for this, you could end up fudging your form or hurting your back.
On the flip side, lifting the legs too high can make the exercise less effective, Anderson says.
No control of the movement
Swinging your legs wildly is not the proper way to perform scissor kicks.
When you use momentum to power through the exercise, youre not using muscle.
That means you wont strengthen your core, hips, or legs.
Dont waste your time (or cheat yourself) out of the benefits.
Instead, focus on small, controlled kicks.
That all depends on your fitness level and goals.
Advanced gymgoers might be able to rep out more scissor kicks than newbies.
In other words, everyones sweet spot will be different.
Whats most important, though, is sticking to a routine.
Consistency is key, Anderson says.
Regular practice will yield the best rewards over time.
Whats the difference between scissor kicks and flutter kicks?
The two exercises are similar, but not quite the same.
Both exercises target the core and lower body but offer slightly different benefits, Anderson says.
If you do scissor kicks with the crossing variation, that recruits more inner and outer thigh muscles.
One exercise isnt any better than the other.
Each can have a place in your routine.
Again, it all depends on your goals.
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