Scissors (advanced)

Scissors (advanced) is a challenging exercise that targets the abdominal muscles, particularly the lower abs. This dynamic movement involves lying flat on your back with legs extended straight up in the air. With your hands placed behind your head for support, you engage your core and lift your upper body off the ground, attempting to touch your opposite hand to the opposite foot as your legs scissor back and forth. Scissors (advanced) is an excellent exercise for building strength and definition in the abs while also engaging the hip flexors and obliques. It requires a good amount of flexibility and core stability to execute properly. The continuous motion involved in this exercise also helps improve coordination and balance. To maximize the effectiveness of the Scissors (advanced) exercise, it's essential to maintain proper form throughout the movement. Focus on keeping your lower back pressed into the ground, your core engaged, and your neck relaxed. Remember to breathe steadily throughout the exercise, inhaling deeply as your legs scissor out and exhaling as you bring them back in. You can incorporate Scissors (advanced) into your routine as part of a comprehensive core workout or as a standalone exercise. However, as with any advanced exercise, it's crucial to ensure you have the necessary strength and flexibility before attempting it. If you're a beginner, it may be beneficial to start with less challenging variations and gradually work your way up to Scissors (advanced) as your core strength improves.

Instructions

• Start by lying flat on your back on an exercise mat with your arms extended by your sides and your legs extended straight out in front of you.
• Engage your core muscles by pulling your belly button toward your spine and pressing your lower back into the mat.
• Raise both legs off the ground a few inches and slightly lift your head, neck, and shoulders off the mat.
• Cross your right leg over your left leg, and then quickly switch so that your left leg is crossed over your right leg.
• Continue alternating the crossing motion of your legs in a scissor-like motion for the desired number of repetitions or for a set amount of time.
• Remember to keep your movements controlled and your core muscles engaged throughout the exercise.
• To increase the intensity, you can add resistance by holding a lightweight dumbbell or medicine ball between your feet.

Tips & Tricks

• Make sure to engage your core throughout the exercise for stability and control.
• Start with a slower pace and gradually increase your speed as you become more comfortable with the movement.
• Focus on keeping your legs straight and your toes pointed during the scissor motion.
• Incorporate variations such as adding a resistance band around your ankles or holding dumbbells for an extra challenge.
• Don't forget to breathe steadily and exhale as you bring your legs together.
• Take short breaks between sets to allow your muscles to recover.
• Maintain proper form and avoid arching your back or straining your neck during the exercise.
• Pair scissors with other core exercises like planks or bicycle crunches to create a full abs workout.
• Monitor your progress by tracking the number of reps or the duration of time you can perform the exercise.
• Consult with a fitness professional to ensure you're using the correct technique and to receive personalized modifications.