Scissors Exercise: How to Perform, Benefits, and Common Mistakes

How Do You Do Scissors?

The "Scissors" exercise is a dynamic core strengthening movement that primarily targets the lower abdominal muscles and hip flexors through controlled leg movements while maintaining a stable torso.

Understanding the Scissors Exercise

The Scissors exercise, often performed from a supine (lying on your back) position, is a highly effective bodyweight movement for developing core strength and stability, particularly focusing on the lower rectus abdominis and the hip flexors. It involves a controlled, alternating vertical or horizontal movement of the legs, mimicking the blades of a pair of scissors.

Muscles Worked:

• Primary Movers:
  • Rectus Abdominis (especially lower fibers): Responsible for stabilizing the pelvis and preventing the lower back from arching.
  • Iliopsoas (Hip Flexors): Crucial for lifting and controlling the leg movements.
  • Tensor Fasciae Latae (TFL) & Sartorius: Assist in hip flexion and stabilization.
• Stabilizers & Secondary Muscles:
  • Obliques (Internal & External): Assist in maintaining torso stability and preventing rotation.
  • Adductor Muscles: Contribute to leg control and stability.
  • Quadriceps: Engaged to keep the legs extended.

Step-by-Step Instructions for Proper Execution

Performing the Scissors exercise with correct form is paramount to maximizing its benefits and minimizing the risk of injury, particularly to the lower back.

1. Starting Position: Lie flat on your back on a mat, with your arms extended by your sides, palms pressed into the floor, or with your hands placed gently under your glutes for lower back support. Ensure your head and shoulders are relaxed and your spine is neutral.
2. Engage Your Core: Before any leg movement, actively press your lower back into the floor, drawing your navel towards your spine. This engages your transverse abdominis and protects your lumbar spine from arching.
3. Lift Your Legs: Keeping your legs straight (a slight bend in the knee is acceptable if hamstrings are tight), slowly lift them off the floor until they are about 6-12 inches (15-30 cm) above the ground, or at an angle where you can comfortably maintain lower back contact with the mat. The lower the legs, the greater the challenge to the core.
4. Initiate the Scissoring Action: From this elevated position, begin to slowly lower one leg towards the floor while simultaneously raising the other leg higher towards the ceiling. The range of motion should be controlled, resembling the opening and closing of scissors.
5. Controlled Movement: Alternate the leg movements smoothly and deliberately. Avoid swinging your legs or using momentum. The movement should be driven by your core and hip flexors, not by gravity or speed.
6. Breathing: Maintain consistent breathing throughout the exercise. Inhale as one leg lowers and exhale as the other leg rises, or simply breathe naturally and rhythmically. Avoid holding your breath.
7. Maintain Form: Throughout the entire set, focus on keeping your lower back pressed into the mat. If you feel your back arching, reduce the range of motion by not lowering your legs as far, or bring your legs higher up towards the ceiling.
8. Repetitions: Continue the alternating leg movements for your desired number of repetitions or for a specific duration.

Key Benefits of the Scissors Exercise

Incorporating the Scissors exercise into your routine offers several advantages for core strength and overall functional fitness:

• Enhanced Lower Abdominal Strength: Directly targets the often-neglected lower portion of the rectus abdominis, contributing to a stronger, more defined core.
• Improved Core Stability: By challenging your ability to maintain a neutral spine against the leverage of your legs, it significantly enhances core stability, which is vital for all movements and injury prevention.
• Hip Flexor Development: Strengthens the hip flexor muscles, important for running, kicking, and everyday activities like lifting your knees.
• Increased Body Control and Coordination: Requires precise control over leg movements and torso stabilization, improving neuromuscular coordination.
• Low Impact: As a floor-based exercise, it places minimal stress on joints, making it suitable for a wide range of individuals.

Common Mistakes and How to Avoid Them

Improper form can negate the benefits and increase injury risk. Be mindful of these common errors:

• Arching the Lower Back: This is the most critical mistake, indicating a lack of core engagement and putting strain on the lumbar spine.
  • Solution: Focus intensely on pressing your lower back into the mat. If it lifts, reduce the range of motion of your leg movements or place your hands under your glutes for support.
• Rushing the Movement: Using momentum rather than muscle control reduces the effectiveness of the exercise.
  • Solution: Slow down. Each leg movement should be deliberate and controlled, focusing on the muscle contraction.
• Holding Your Breath: This can increase intra-abdominal pressure and lead to dizziness.
  • Solution: Breathe continuously and rhythmically throughout the exercise.
• Neck Strain: Tensing the neck or lifting the head too high can cause discomfort.
  • Solution: Keep your neck relaxed and your chin slightly tucked. If necessary, place a small towel under your head for support, or consider a variation that supports the head.
• Letting Legs Drop Too Low: Dropping the legs too close to the floor without sufficient core strength will cause the lower back to arch.
  • Solution: Only lower your legs to a point where you can maintain perfect lower back contact with the mat. This range will improve as your core strength increases.

Variations and Progressions

The Scissors exercise can be modified to suit different fitness levels:

• Easier Variations:
  • Reduced Range of Motion: Keep the legs higher off the ground, performing smaller, more controlled movements.
  • Bent Knees: Perform the scissoring motion with slightly bent knees, which reduces the lever arm and the load on the core.
  • Single-Leg Scissors: Perform the movement with one leg at a time, allowing the other leg to rest on the floor.
• Harder Progressions:
  • Increased Range of Motion: Lower the legs closer to the floor (without arching the back) to increase the lever arm and core challenge.
  • Ankle Weights: Add light ankle weights to increase the resistance.
  • Hands Off the Floor: Perform the exercise with your arms extended overhead or hands behind your head (as in a crunch position), which removes the support from your arms and further challenges core stability.
  • Elevated Surface: Lie on a decline bench or an elevated surface, allowing you to drop your legs below the level of your torso for an increased challenge.

Who Should and Shouldn't Perform Scissors?

The Scissors exercise is an excellent addition to most fitness routines, but certain considerations apply:

• Beneficial For: Fitness enthusiasts, athletes (especially runners and those in sports requiring strong hip flexors and core stability), and individuals looking to strengthen their lower abdominals and improve overall core control.
• Considerations & Contraindications:
  • Lower Back Pain: Individuals with pre-existing lower back pain should approach this exercise with caution. Start with easier variations and prioritize perfect form over range of motion. If any pain occurs, stop immediately and consult a healthcare professional or physical therapist.
  • Hip Flexor Issues: Those with tight or impinged hip flexors may find this exercise uncomfortable. Gentle stretching of the hip flexors before and after the exercise can be beneficial.
  • Recent Abdominal Surgery: Always clear exercise with your doctor after any abdominal surgery.

Integrating Scissors into Your Workout Routine

The Scissors exercise can be effectively incorporated into various parts of your fitness regimen:

• Core Workouts: It's an ideal exercise to include in a dedicated core training session, alongside other movements like planks, crunches, and Russian twists.
• Warm-up: A very light, controlled version with a small range of motion can serve as part of a dynamic warm-up to activate the core and hip flexors.
• Cool-down: Similarly, a slow and controlled version can be part of a cool-down, focusing on muscle control and awareness.
• Repetitions and Sets: Aim for 2-3 sets of 10-20 repetitions (each full cycle of both legs counts as one repetition) or 30-60 seconds of continuous movement, depending on your fitness level and goals. Focus on quality over quantity.

By understanding the mechanics, benefits, and proper execution of the Scissors exercise, you can effectively incorporate this powerful movement into your routine to build a stronger, more stable core.