Scissor kicks are a fantastic exercise for targeting the lower abdominal muscles and hip flexors, and they also promote lower back stability. Here’s how to properly perform scissor kicks:
- Start Position:
- Lie down flat on your back on a yoga mat or comfortable surface. Place your arms by your sides, palms down, or you can place your hands under your buttocks to help support your lower back.
- Lift Your Legs:
- Lift your legs off the ground to about a 6-12 inch height, keeping them straight and your lower back pressed into the floor. This is your starting position.
- Scissor Movement:
- Begin the movement by lifting one leg higher, around 45 degrees from the ground, while lowering the other leg, but not touching the floor.
- Switch Positions:
- Switch the position of your legs, making a scissor-like motion. Move smoothly and control the motion throughout the exercise.
- Core Engagement:
- Engage your core muscles to keep your lower back pressed against the floor during the exercise. This helps prevent any strain or injury.
- Breathing:
- Breathe evenly throughout the exercise. Inhale as you switch your legs and exhale as you bring them together.
- Duration and Repetition:
- Continue the scissor movements for a set duration or number of repetitions. Typically, you might start with 10-15 repetitions per leg or do the exercise for 30 seconds and gradually increase as you build endurance.
Scissor kicks can be adjusted in intensity by changing the speed of the leg movements or the height to which you raise your legs. Faster, more controlled movements provide a more intense workout, while higher leg raises increase the difficulty by engaging the core muscles more deeply. This exercise is effective for enhancing core strength and improving the endurance of the muscles in your lower body.
