The scissors exercise is a movement performed while lying on the back, targeting the muscles of the midsection to build strength and stability. It involves an alternating, controlled leg motion that mimics the opening and closing of a pair of scissors. This movement is a popular choice for enhancing core endurance, the ability of the muscles to maintain contraction over time. This article provides instruction on how to perform this exercise effectively.
Anatomy and Purpose of the Movement
The scissors exercise primarily engages the rectus abdominis, the long muscle that runs vertically along the front of the abdomen. Stabilizing the pelvis against the moving legs heavily recruits the lower portion of this muscle group. The deep-lying transverse abdominis muscle works intensely to compress the abdominal wall and stabilize the lumbar spine during the movement.
The movement of the legs heavily engages the hip flexors, including the iliopsoas, which lift the legs against gravity. The main purpose of this exercise is to build core endurance and stability, particularly the ability to control the lower body’s movement while keeping the torso and pelvis fixed. Developing this control is important for maintaining proper posture and reducing the risk of lower back pain.
Step-by-Step Guide to the Scissors Exercise
Begin by lying flat on your back on a mat with your legs extended straight out and your arms resting beside your hips, with palms pressing down for support. Placing the hands underneath the glutes or the small of the back can help maintain contact between the lower back and the floor. Engage the core by actively pressing the lower back into the floor and slightly tucking the pelvis, ensuring there is no arch in the lumbar spine.
With the core engaged, lift both legs off the ground to an initial height, typically a 45-degree angle or higher. The lower the legs are held, the greater the leverage and the more challenging the exercise becomes for the abdominal muscles. The movement involves lowering one leg slowly toward the floor without letting it touch, while simultaneously raising the other leg slightly higher, creating the “scissoring” action.
The movement should be slow, rhythmic, and controlled, emphasizing form over speed. As you lower one leg, exhale steadily, and as you switch legs, inhale. Continuous, steady breathing is necessary to maintain core engagement and prevent unnecessary tension. The alternating motion should continue for a set number of repetitions or duration, always ensuring the lower back remains anchored to the mat.
Avoiding Common Technique Mistakes
The most frequent error during the scissors exercise is allowing the lower back to arch up off the floor, which shifts the strain away from the abdominal muscles and onto the spine. An arching back signals that the legs have been lowered too far or that the core muscles have fatigued. If this occurs, the immediate correction is to reduce the range of motion by lifting the legs higher toward the ceiling.
Another common mistake is straining the neck, especially if the head is lifted off the floor. If you choose to lift your head, keep the chin slightly tucked. Alternatively, keeping the head on the floor provides greater stability.
Avoid using jerky or momentum-based movements, as this reduces the workload on the core muscles and increases the risk of injury. The lowering, or eccentric, phase of the movement should be just as controlled as the lifting phase. Maintaining continuous, steady breathing is necessary for sustained core activation and to prevent excessive strain.
Scaling the Exercise: Modifications and Progressions
To make the scissors exercise more accessible, modifications focus on reducing the leverage placed on the core muscles. Beginners can start by keeping their legs higher, such as at a 90-degree angle to the floor, or by performing the movement with slightly bent knees. Utilizing a smaller range of motion, where the legs do not travel far from each other, also decreases the intensity.
As core strength improves, the exercise can be made more challenging through several progressions. The most effective way to increase the difficulty is by lowering the straight legs closer to the floor, which maximizes the torque on the core. Increasing the speed of the alternating leg movement while maintaining precise control also intensifies the workout. Adding light resistance, such as ankle weights, provides a final progression for advanced practitioners.