Scissors

Scissors Exercise Description

Scissors (advanced) is a supine core exercise that challenges trunk stability while your legs perform controlled cross-over motions. The primary demand is on the rectus abdominis to resist lumbar extension; the transverse abdominis and obliques contribute to bracing and pelvic control, while the hip flexors move the legs. The long-lever position (straight legs) increases the moment arm at the hip, making it more demanding than basic variations. The goal is to keep the pelvis in a slight posterior tilt and the lower back in firm contact with the floor as the legs alternate, preventing arching or rocking. This drill strengthens anterior core control relevant to movements that require resisting extension and maintaining a stable torso.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: External Obliques, Internal Obliques
Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors
Joint Involvement: Single-joint
Muscle Location: Stomach
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Scissors Exercise

‘- Lie supine with legs extended and arms by your sides, palms down.
– Set ribs “down,” gently posteriorly tilt the pelvis, and brace the abdominal wall; press the low back into the floor.
– Keep head and neck neutral; shoulders relaxed.
– Lift both legs together off the floor, starting higher if needed to keep the low back down.
– With knees mostly straight, cross the right leg over the left, then switch left over right in a smooth, controlled rhythm.
– Keep the motion small; prevent the pelvis from rocking and avoid arching the lower back.
– Breathe continuously—light exhale as you switch; do not hold your breath.
– Finish by bringing both legs up slightly, then lower them to the floor with control.
– If the low back lifts or strains, raise the leg height, place hands under the sacrum for support, or bend the knees slightly.

Scissors Tips

‘- Lie supine with legs extended and arms by your sides, palms down.
– Set ribs “down,” gently posteriorly tilt the pelvis, and press your low back firmly into the floor before lifting your legs.
– Brace your abdominal wall to maintain that low-back contact throughout the movement.
– Keep your head and neck neutral and your shoulders relaxed as your legs move.
– Lift both legs together and start with them higher if needed to keep your low back from lifting.
– Keep your knees mostly straight and the scissoring motion small and controlled.
– Focus on preventing the pelvis from rocking and avoid any arching of the lower back as you switch legs.
– Breathe continuously with a light exhale each time you switch legs; do not hold your breath.
– Finish by bringing both legs up slightly, then lower them to the floor with control.
– If your low back starts to lift, raise the working leg height to reduce the demand.
– If you feel low-back strain, place your hands under your sacrum for support or bend your knees slightly.

Scissors Beginner Introduction

Scissors (advanced) is a lying-on-your-back core movement that uses straight, crossing legs to place a strong challenge on the front of the midsection. The abs, deep abs, and side abs work hard to stop the lower back from lifting or the hips from rolling, while the hip flexors move the legs in a smooth scissor action. Because the legs stay long, the leverage at the hips increases, which makes this version tougher than beginner scissor drills and demands steady control through the torso.

Throughout the motion, the idea is that the hips stay slightly tucked so the lower back feels anchored against the floor while the legs alternate over and under each other in a small, deliberate range. The neck and shoulders remain relaxed, and breathing stays easy and continuous rather than held. Some variations raise the legs a bit higher, bend the knees, or place the hands under the hips to reduce strain on the lower back. This creates a focused way to build front-core strength for activities that call for a solid, unmoving trunk against extension forces.