When it comes to core exercises, scissor kicks are the most beneficial and easy ab workout. Scissor kicks not only help maintain core strength, but they are also good for developing many lower-body muscles.
Scissor kicks are often known as flutter kicks, but they are more advanced.
Read further to learn what scissor kicks are, how to do them, and the benefits of scissor kicks.
What are Scissor Kicks?
Scissor kicks are an effective core workout that can help strengthen and tone your abdominal muscles. Also, this exercise is an effective way to increase flexibility in your glutes and torso.
Scissor kicks are meant for developing the core and lower body muscles by just doing a scissors-like motion with your legs.
In the exercise, you need to lie on your back and alternate switching your legs.
Scissor kicks can be done anywhere and require no equipment. With regular practice of scissor kicks, you may be able to see results in fat burning.
What Muscles Do Scissor Kicks Work?
Scissor kicks are one of several core exercises that can develop and strengthen multiple muscles. They primarily target the abdominal muscles that help stabilize the spine and trunk, as well as building strength between the lower body.
- Rectus abdominis
- Transverse abdomen
- Inner thigh abductor muscles
How to Perform Sciccor Kicks?
- Lie down on your back on the floor or on a mat. Place your hand on the side or you can place it under your glutes for back support.
- Ensure that you engage your core by pushing your belly button in and pressing your lower back into the floor.
- Lift both legs up to a 45-degree angle from the floor.
- Now, begin to lower one leg while keeping the other leg straight (forming an L shape with each leg).
- Lower the other leg and straighten the other one.
- Alternate the movement by kicking one leg up at a time in a scissor-like motion.
- Follow for 20-30 repetitions.
Benefits of Scissor Kicks
Scissor kicks are a great calorie-burning workout. Doing four sets of 20-30 repetitions of scissors kicks can burn up to 100-120 calories.
Tones the Lower Body
Scissor kicks help define the lower body and abs. Doing them strengthens and thickens lower body muscles, such as the glutes and inner thigh muscles
Shed Belly Fat
Scissor kicks help to burn the most fat from the belly area, as they work the maximum abdominal muscles. As it is a cardio exercise, it also burns extra calories.
Scissor kicks can be an aerobic exercise, mainly working for your abs and lower body. They can increase your heart rate, resulting in fat burning.
Mostly, ab exercises improve posture, as do scissor kicks. By doing scissor kicks, your core gets stronger, improving stability, balance, and posture.
Reduce Back Pain
Scissor kicks work on multiple muscles like a compound exercise can, such as the rectus abdominis, traverse abdominis, obliques, hip flexor, and spine.
The transverse abdominis is located underneath the obliques and wraps around the spine for protection and stability. Therefore, scissor kicks can reduce back pain.
Scissor kicks help stretch muscles in the body, such as the abs, glutes, inner thigh muscles, and other thighs, which helps improve flexibility.
Scissor kicks are a great easy ab workout for beginners or any level of fitness trainee. They help strengthen and tone abdominal muscles.
Doing this exercise will help burn extra calories. Doing scissor kicks with proper form can make you feel lighter, stronger, and more energized.
Proper form of this exercise can prevent serious injuries or help you get the most out of it.
If you find scissor kicks to be too challenging, try modifying or practicing flutter kicks.