Scissors (beginner)

Scissors (beginner) is a great exercise that targets the core muscles, specifically the abdominals, obliques, and hip flexors. This exercise gets its name from the scissor-like motion that you perform with your legs. It is a low-impact exercise, making it suitable for beginners or those with joint or mobility limitations. The primary focus of the scissors exercise is to strengthen and stabilize the core muscles. This, in turn, can help improve posture, enhance balance, and provide a solid foundation for other functional movements. Additionally, the scissor motion also engages the quadriceps and glute muscles, providing an added bonus of lower body toning. To perform the scissors exercise, you typically lie on your back with your legs extended straight up towards the ceiling. You then lower one leg towards the floor while keeping the other leg elevated and then switch sides in a continuous scissor-like motion. The movement can be slow and controlled or performed at a faster pace to add a cardiovascular component. Incorporating scissors into your exercise routine can be beneficial for overall core strength and stability. However, it is essential to maintain proper form throughout the exercise to avoid excessive strain on the lower back. With regular practice, this exercise can help you achieve a stronger core and improve your overall fitness level.

Instructions

• Lie down on your back on an exercise mat.
• Extend your legs straight up into the air, keeping them together.
• Place your hands behind your head, supporting your neck.
• Engage your core by pulling your belly button towards your spine.
• Lower your right leg towards the ground while simultaneously lifting your left leg towards the ceiling.
• Switch the position of your legs by scissoring them, so that your left leg lowers towards the ground and your right leg lifts towards the ceiling.
• Continue alternating scissor movements for the desired number of repetitions or time.
• Remember to breathe throughout the exercise.
• Keep your lower back pressed against the mat to maintain stability.
• Avoid straining your neck by keeping your head and neck relaxed.

Tips & Tricks

• Start with a proper warm-up before performing scissors exercises to prevent injury.
• Engage your core muscles by keeping your abdominal muscles tight throughout the movement.
• Focus on maintaining a steady and controlled pace during the exercise to maximize its effectiveness.
• Remember to breathe deeply and exhale with each movement for optimal oxygen intake and muscle engagement.
• Maintain proper form and alignment by keeping your back straight and shoulders relaxed.
• Gradually increase the duration and intensity of the exercise as your strength and endurance improve.
• Stay consistent and incorporate scissors exercises into your regular workout routine for best results.
• Listen to your body and don't push yourself too hard. Rest and recover when needed.
• Fuel your body with a balanced diet that includes lean proteins, whole grains, fruits, and vegetables for better exercise performance and recovery.
• Stay hydrated before, during, and after the workout to maintain optimal muscle function and prevent fatigue.