Lying Abdominal Scissors Crunch

Strengthen your core with Lying Abdominal Scissors Crunches! This dynamic exercise targets your abs and hip flexors for a toned midsection.

IntermediateWaist Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Lying Abdominal Scissors Crunch

Isolation

Lying (prone) Abdominal Stretch

Waist · Rectus Abdominis · Body weight

Beginner

Isolation

Lever Total Abdominal Crunch

Waist · Rectus Abdominis · Leverage machine

Intermediate

Description

A core exercise where you lie on your back, raise your legs and perform a scissors motion while simultaneously doing a crunch.

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How to do Lying Abdominal Scissors Crunch

01
Setup
Lie supine on the floor with your lower back pressed firmly into the mat. Place your hands lightly behind your head with elbows wide, or keep them beside your hips for support.
02
Setup
Extend both legs straight, hovering them a few inches off the floor, actively engaging your core to maintain a stable lower back.
03
Exhale as you simultaneously lift your head and shoulders off the floor into a crunch position while beginning a scissor-kick motion with your legs.
04
Alternate crossing one leg over the other, keeping both legs straight and hovering low, as you maintain the crunch position with your upper body.
05
Continue the controlled scissor motion with your legs and the sustained crunch for the desired duration or repetitions, focusing on consistent core engagement.

Tips

Maintain a neutral neck position by looking towards the ceiling or slightly forward, avoiding pulling on your head with your hands.
Focus on pressing your lower back firmly into the floor throughout the entire movement to prevent arching and protect your spine.
Control the leg movement rather than letting momentum take over; slower, more deliberate scissors will increase core activation.
Coordinate your breathing: exhale as you crunch up and inhale as you return to the starting position or during the leg scissoring.

Common mistakes

Arching the lower back: Keep your core actively engaged and consciously press your lower back into the floor to prevent spinal strain.
Pulling on the neck: Support your head gently with your hands, using your abdominal muscles to lift your torso, not your neck or arms.
Letting legs drop too low: Maintain a consistent hover a few inches off the floor for maximum tension on the lower abdominal muscles.

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Questions

Is Lying Abdominal Scissors Crunch good for beginners?

Lying Abdominal Scissors Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lying Abdominal Scissors Crunch?

You need Body weight to perform Lying Abdominal Scissors Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lying Abdominal Scissors Crunch?

Maintain a neutral neck position by looking towards the ceiling or slightly forward, avoiding pulling on your head with your hands. Focus on pressing your lower back firmly into the floor throughout the entire movement to prevent arching and protect your spine. Control the leg movement rather than letting momentum take over; slower, more deliberate scissors will increase core activation. Coordinate your breathing: exhale as you crunch up and inhale as you return to the starting position or during the leg scissoring.

What are common mistakes when doing Lying Abdominal Scissors Crunch?

Arching the lower back: Keep your core actively engaged and consciously press your lower back into the floor to prevent spinal strain. Pulling on the neck: Support your head gently with your hands, using your abdominal muscles to lift your torso, not your neck or arms. Letting legs drop too low: Maintain a consistent hover a few inches off the floor for maximum tension on the lower abdominal muscles.