Exercise “scissors” for pumping abs: 2 variants of performance and trainer’s tips

Exercise “scissors” for pumping abs: 2 variants of performance and trainer’s tips

This element will not only work your abdominal muscles, but also your thighs.

Not only can you cut paper with scissors, but you can also work your leg muscles and abs! Do not hurry to look for stationery at home. Of course, we are talking about the exercise for the abdominal muscles. About his technique of performance and peculiarities, we talked to a fitness trainer.

Master trainer of the network of fitness clubs Pride Fitness

“Scissors” can be combined with various abs exercises for a more effective training complex.”

Benefits and contraindications

In this exercise, the main part of the load falls on the rectus and oblique muscles of the abdomen. They work when holding the position of the legs statically. However, thanks to the dynamic movement, the hips and buttocks are included, and the lower part of the abs also works in dynamic mode. Regular performance of the exercise will make the abdomen tighter and strengthen the pelvic floor muscles.

Let’s move on to the factors that can prevent the implementation of the exercise in the training plan. These include: pregnancy, diastasis, postpartum and recovery period after surgery, back injuries and intervertebral hernias. If you feel discomfort or experience pain when performing the exercise, consult your doctor for advice.

How to perform.

This exercise can be easily integrated into your abs workout. Perform the required number of repetitions or time the exercise. You can start with 15-20 seconds for three to four approaches and then increase the time. “Scissors” can be made more difficult by adding special weights for the shins, or you can perform it at a slow pace.

Classic scissors

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• Lie down on the floor, for safety lay a yoga mat. Press your back tightly against the surface.
• Place your hands along the body. Tense your abs. Keep your lower back on the floor throughout the exercise.
• Lift your feet off the floor about 20-25 cm.
• Raise your right leg at an angle of 45 degrees from the floor, while lower your left leg 5-10 cm before bringing it to the floor. Change legs alternately.

Parallel scissors

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• Lie on the floor, for safety lay a yoga mat. Press your back tightly against the surface.
• Place your arms along the body. Tense your abs. Keep your lower back on the floor throughout the exercise.
• Lift your feet off the floor about 20-25 cm.
• Raise the right leg slightly above the left. Now point the right leg to the left and the left leg to the right.
• In this way, alternating the upper leg, continue the movement crosswise.

Mistakes when performing it

It seems that there is nothing complicated in this exercise, but it is also possible to make inaccuracies in it, which will lead to a lack of results or even to injuries.

Common mistakes when performing this exercise:

1. Moving the body and arms throughout the exercise. This can lead to load shifting, which risks negatively impacting the spine.
2. Performing the exercise too quickly. You should be able to feel the muscles working, not moving with the swings.
3. Performing an insufficient number of repetitions. As with many other exercises, one approach will not produce the necessary results.
4. Lifting the legs too high. Such a wide amplitude is not necessary.

“Scissors” are suitable both for training in the gym and at home. Choose a comfortable place and start training.