Lying Scissors Cross

Strengthen your core and sculpt your lower abs with the Lying Scissors Cross. This bodyweight exercise targets your abdominals and hip flexors for

IntermediateHips Body weight

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

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Variations of Lying Scissors Cross

Isolation

Side Lying Scissors

Hips · Gluteus Medius · Body weight

Intermediate

Compound

Lying Criss Cross Legs

Hips · Body weight

Intermediate

Description

An intense core workout that targets the lower abs and obliques, performed by lying down and crossing one leg over the other in a scissor-like motion.

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How to do Lying Scissors Cross

01
Setup
Lie supine on a mat with your back flat. Place your hands under your glutes for lower back support, or by your sides.
02
Setup
Engage your core, lift your head and shoulders slightly off the mat, and extend your legs straight, hovering them a few inches above the floor.
03
Ensure your lower back remains pressed into the mat throughout the exercise by actively bracing your abdominal muscles.
04
Begin the scissor motion by lifting one leg about 6-12 inches higher than the other, then swiftly switch, crossing the higher leg over the lower leg.
05
Continue alternating your legs in a controlled, fluid scissor-like movement, keeping them extended and hovering above the floor.
06
Breathe steadily and deeply, exhaling as your legs cross and inhaling as they uncross, maintaining a consistent rhythm.

Tips

Maintain constant core tension throughout the entire movement to protect your lower back and maximize abdominal engagement.
Perform the leg crosses with control, focusing on muscle activation rather than swinging your legs with momentum; slower is often more effective.
Keep your head and shoulders slightly elevated for the duration of the set to maintain continuous tension on your upper abdominals.
Point your toes to engage your quadriceps and help keep your legs straight, enhancing the overall aesthetic and control of the movement.

Common mistakes

Arching the lower back off the mat can strain the spine; actively press your lower back into the floor by engaging your core and tilting your pelvis slightly.
Swinging the legs too high or too fast indicates reliance on momentum instead of muscle control; reduce the range of motion and slow down the movement to ensure your abs are doing the work.
Straining the neck by pulling the chin too close to the chest can cause discomfort; maintain a slight gap between your chin and chest, as if holding a small apple.

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Questions

Is Lying Scissors Cross good for beginners?

Lying Scissors Cross 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 Scissors Cross?

You need Body weight to perform Lying Scissors Cross. 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 Scissors Cross?

Maintain constant core tension throughout the entire movement to protect your lower back and maximize abdominal engagement. Perform the leg crosses with control, focusing on muscle activation rather than swinging your legs with momentum; slower is often more effective. Keep your head and shoulders slightly elevated for the duration of the set to maintain continuous tension on your upper abdominals. Point your toes to engage your quadriceps and help keep your legs straight, enhancing the overall aesthetic and control of the movement.

What are common mistakes when doing Lying Scissors Cross?

Arching the lower back off the mat can strain the spine; actively press your lower back into the floor by engaging your core and tilting your pelvis slightly. Swinging the legs too high or too fast indicates reliance on momentum instead of muscle control; reduce the range of motion and slow down the movement to ensure your abs are doing the work. Straining the neck by pulling the chin too close to the chest can cause discomfort; maintain a slight gap between your chin and chest, as if holding a small apple.