Scissors (advanced)

Description

How to Do Scissors (advanced)

1. 1
   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. 2
   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. 3
   Setup

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

4. 4

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

5. 5

   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.