Regarding core exercises, scissor kicks are the most beneficial and easy ab workout. Scissor kicks not only help maintain core strength, but they are also suitable 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 Does 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 build strength in the lower body.
- Rectus abdominis
- Transverse abdomen
- Obliques
- Glutes
- Inner thigh abductor muscles
How to Perform Scissor Kicks?
- Lie down on your back on the floor or 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 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.
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Benefits of Scissor Kicks
Burn Calories
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
One of the best scissors exercise benefits helps to burn the fattest from the belly area, as they work the maximum abdominal muscles. As it is a cardio exercise, it also burns extra calories.
Excellent Cardio
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.
Elevated heart rate and energy expenditure over time, and regular practice of scissor kicks can contribute to fat loss when combined with a balanced diet and overall active lifestyle.
Improves Posture
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
Another Scissors exercise benefit is that it works 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.
Related Read: A Complete Guide of Push & Pull Workout
Improves Flexibility
Scissor kicks help stretch muscles in the body, such as the abs, glutes, inner thigh muscles, and other thighs, which helps improve flexibility.
Conclusion
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.
The proper form of this exercise can prevent serious injuries or help you get the most out of it.
If you find scissor kicks too challenging, try modifying or practicing flutter kicks.
Frequently Asked Question
How Many Calories Do Scissor Kicks Burn?
Scissor Kicks are considered a moderate-intensity abdominal exercise that engages the core muscles.
For instance, a person weighing around 68 kg may burn approximately 70-100 calories by doing 15 minutes. For a person weighing 91 kg, the calorie burn might be around 100-150 calories for the same duration and intensity.
Do Scissor Kicks Burn Fat?
Depending on body weight and other factors, you can burn up to 20-200 calories per hour while doing scissor kicks.
Scissor kicks target the abdominal muscles and hip flexors.
Just doing scissor exercises alone may not burn a significant amount of fat.
To better results, engage in activities such as running, cycling, and high-intensity interval training (HIIT). Also, maintaining a balanced diet and following a calorie deficit will help in burning fat and getting in shape.
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Do Scissor Kicks Burn Thigh Fat?
Scissor kicks can help burn overall body fat including thigh fat but for effective reduction of fat try to focus on:
Calorie Deficit, Cardiovascular exercise, Strength training, and a balanced diet.
Do scissor kicks burn belly fat?
Scissor kicks primarily work the rectus abdominis, which is known as the “six-pack” muscles.
Doing scissor kicks alone will not give you the desired outcome. However, incorporating additional exercises such as planks, HIIT, Russian twists, jumping jacks, and other cardiovascular activities can maximize the process of burning belly fat.
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