Lying Scissor Kicks

Abs, Hip FlexorsBodyweight

Scissor kicks are a core exercise that strengthens the lower abs and hip flexors while keeping your spine in a neutral position. They teach lower back stability during alternating leg movements.

How to do it

1Lie on your back, press your lower back into the floor, extend your arms by your sides, and lift your legs slightly off the mat.

2Keeping your legs straight or slightly bent, alternate crossing them over each other horizontally.

3Ensure your lower back stays glued to the mat throughout the entire set.

4Maintain a steady, rhythmic crisscross motion while keeping your abs constantly engaged.

Common mistakes

Letting your lower back arch off the floor, placing dangerous stress on your spine.

Straining your neck and pulling your head back, causing neck discomfort.

Holding your breath while performing the kicks.

Breathing

Breathe steadily and rhythmically, matching your inhales and exhales to a set number of leg crosses.

Make it harder or easier

To scale down, lift your legs higher toward the ceiling or place your hands under your glutes; to make it harder, keep your legs closer to the floor or add ankle weights.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.