This simple mat exercise will bring the heat to your next workout.
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Forget crunching your way to a stronger core.
What Are Scissor Kicks?
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Scissor kicks are a supine core exercise (meaning theyre done lying down, face-up).
The exercise resembles opening and closing scissors.
Start by doing scissor kicks for 30 seconds, then resting for 15 to 30 seconds.
Repeat for a total of three or four sets.
Start on the floor
Lie face up with your head on the floor and your arms by your sides.
Extend your legs straight up in the air
see to it your legs are perpendicular to the floor.
Keep your feet hip-width apart, knees slightly bent, and toes pointed.
Gently squeeze your glute muscles to scoop your pelvis.
Lower your legs to a 45-degree angle
Be sure to maintain control!
Beginners: keep your legs at a 90-degree angle to the floor.
Repeat on the other side
Exhale and release your leg back up to the starting position.
Repeat with the opposite leg to complete one rep.
Ready for more of a challenge?
Add resistance by using light ankle weights, anywhere from one to three pounds.
You might, for instance, experiencelow back painas a result.
When this muscle is strengthened, back pain is often reduced, she says.
They improve your posture and balance
And the benefits continue, according to Jardine.
Scissor kicks may alsoimprove posture,overall balance, stability, and control, Jardine says.
