Scissors (advanced)

Description

How to do Scissors (advanced)

1. 01
   Setup

   Lie on your back with your lower back pressed into the floor. Place your hands under your glutes for support or alongside your body with palms down.

2. 02
   Setup

   Engage your core by drawing your navel towards your spine and lift your head and shoulders slightly off the mat, looking towards your feet.

3. 03
   Setup

   Straighten both legs and lift them approximately 6-12 inches (15-30 cm) off the floor, keeping them close together.

4. 04

   Slowly lower one leg towards the floor while simultaneously raising the other leg slightly higher, creating a "scissor" motion.

5. 05

   Alternate this leg movement smoothly and continuously, ensuring your lower back remains pressed into the floor and your core stays engaged. Breathe steadily throughout the movement.

Tips

• Focus on slow, controlled movements to maximize core engagement and minimize momentum, rather than rushing through the reps.
• Actively press your lower back into the mat throughout the exercise to prevent arching and protect your lumbar spine.
• Maintain consistent, controlled breathing; do not hold your breath, as this can increase intra-abdominal pressure unnecessarily.
• Adjust the height of your legs and the range of the scissor motion based on your core strength; a smaller, higher range is safer if your back arches.

Common mistakes

• Arching the lower back indicates a lack of core engagement; reduce the range of motion or raise your legs higher if you feel your back lifting off the floor.
• Using momentum instead of muscle control reduces effectiveness; slow down the movement and focus on initiating each leg sweep from your core and hip flexors.
• Holding your breath can strain your core and reduce stability; ensure steady, controlled breathing to maintain core tension and support the movement.