{"id":3351,"date":"2025-01-05T04:14:03","date_gmt":"2025-01-05T04:14:03","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/scissor-kicks-how-to-guide-expert-tips-and-targeted-muscles.html"},"modified":"2025-01-05T04:14:03","modified_gmt":"2025-01-05T04:14:03","slug":"scissor-kicks-how-to-guide-expert-tips-and-targeted-muscles","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/scissor-kicks-how-to-guide-expert-tips-and-targeted-muscles.html","title":{"rendered":"Scissor Kicks: How-To Guide, Expert Tips, and Targeted Muscles"},"content":{"rendered":"<p>Many of us want to get maximum benefits from each and every exercise in our workout routine. We don\u2019t have time to waste! So when it comes to core exercises, consider turning to the scissor kicks ab exercise, which is the ultimate multi-tasker.<\/p>\n<p>Not only do scissor kicks work virtually every muscle in your\u00a0core\u00a0\u2014 including your aesthetic six-pack muscles \u2014 they also build hip and thigh strength\u00a0and\u00a0offer a\u00a0cardio boost.<\/p>\n<p>Here\u2019s how to reap the many benefits of the scissor kicks exercise and how to perform them with perfect form.<\/p>\n<p>\u00a0<\/p>\n<h2>Scissor Kicks: Step-by-Step Instructions<\/h2>\n<p><iframe src=\"https:\/\/players.brightcove.net\/1634697872\/B1xVvxSfde_default\/index.html?videoId=6072958895001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><\/h2>\n<ul>\n<li>Lie on your back with your arms down by your sides, palms on the floor.<\/li>\n<li>Lift both of your legs a few inches off the ground and separate them slightly into a \u201cV\u201d shape. Engage your core and press your lower back into the floor.<\/li>\n<li>Keeping both legs straight, bring your legs together and cross your right leg over the left. Widen your legs into a \u201cV\u201d again, and then bring your legs together again, this time crossing your left leg over the right.<\/li>\n<li>Continue alternating until you\u2019ve completed all repetitions.<\/li>\n<li>Always keep your lower back pressed into the floor. If it starts to arch, lift your legs up to reduce tension on your core.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h2>Variations on Scissor Kicks<\/h2>\n<p><img fetchpriority=\"high\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-158243\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/27131317\/scissor-kicks-600-muscles.png\" alt=\"Scissor Kicks demo | Scissor Kicks\" width=\"500\" height=\"500\" title=\"\"><\/p>\n<p>There are many ways to change up the scissor kicks exercise to fit your current ability and\u00a0fitness level.<\/p>\n<ul>\n<li><strong>Make it easier:\u00a0<\/strong>If standard scissor kicks are too intense, Cody Braun, CSCS, suggests bending one leg and putting that foot on the floor, and moving the other leg back and forth while straight. Switch sides to perform an equal number of reps with both legs bent.<\/li>\n<li><strong>Make it harder:<\/strong>\u00a0If you want to bump up the intensity, Braun suggests adding in a hollow body position, which makes your core muscles work even harder to keep you stable with less floor support. Here\u2019s how to do it:\n<ul>\n<li>Lay on your back and place your hands gently behind your ears with your elbows wide.<\/li>\n<li>Lift your head and shoulders off the floor into a partial crunch and keep your neck neutral; don\u2019t hold up your head with your hands or tuck your chin.<\/li>\n<li>Cross your legs back and forth, making sure to keep your lower back pressed into the floor.<\/li>\n<\/ul>\n<\/li>\n<li>There\u2019s also another way to perform this exercise that is sometimes referred to as flutter kicks or butterfly clicks. It\u2019s similar, but instead of crossing your legs, you just move them up and down.<\/li>\n<\/ul>\n<h2>What Muscles Do Scissor Kicks Work?<\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-169547\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/02\/23120046\/how-to-engage-your-core-600-core-muscle.png\" alt=\"core muscles | how to engage your core\" width=\"700\" height=\"400\" title=\"\"><\/p>\n<p>Like other core exercises, this targets the abdominal muscles that are responsible for trunk, spine, and pelvic stability, Braun explains:<\/p>\n<ul>\n<li>Rectus abdominis<\/li>\n<li>Obliques<\/li>\n<li>Transverse abdominis<\/li>\n<\/ul>\n<p>Additionally, scissor kicks offer the added benefit of working some muscles in your lower body, because you\u2019re crossing your legs:<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-146279\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/10\/19155523\/leg-workouts-600-adductors-abductors.jpg\" alt=\"adductors and abductors anatomy | leg workouts\" width=\"600\" height=\"289\" title=\"\"><\/p>\n<ul>\n<li>Hip abductors (which draw your legs out to the sides)<\/li>\n<li>Inner thigh muscles<\/li>\n<\/ul>\n<p>And because you\u2019re constantly moving in this exercise, it can be a great addition to any cardio circuit. Performing scissor kicks during a\u00a0cardio circuit\u00a0will keep your heart rate elevated while you work your core muscles. This way, you don\u2019t waste time doing separate cardio and core sessions.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of us want to get maximum benefits from each and every exercise in our workout routine. We don\u2019t have time to waste! So when it comes to core exercises, consider turning to the scissor kicks ab exercise, which is the ultimate multi-tasker. Not only do scissor kicks work virtually every muscle in your\u00a0core\u00a0\u2014 including [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3352,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=3351"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/3351\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/3352"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=3351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=3351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=3351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}