Scissors

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Scissors is a bodyweight core exercise performed from a reclined floor support position. You sit on the ground, place your hands behind your hips, lean the torso back, and keep both legs lifted while they alternate in a narrow crossing pattern. The goal is to keep the trunk quiet while the legs move, so the abs do the work of holding the pelvis steady instead of letting the lower back or hip flexors take over.

The setup is what makes the exercise productive. With the hands planted behind you and the chest open, the shoulders can support part of your body weight while the rectus abdominis keeps the ribs down and the pelvis from tipping. The legs should stay long and active, but the torso should not collapse backward or drift into a rounded shape. If the starting position is too low, the low back will arch; if it is too upright, the abs lose some of the challenge.

During each repetition, one leg lowers as the other rises, and the two legs pass each other in a controlled scissor motion just above the floor. The movement should be narrow, smooth, and deliberate. Exhale as the legs switch, inhale as they pass through center, and keep the hips from rocking or twisting. The best reps feel like the trunk is resisting motion while the legs move through a clean, repeatable path.

Scissors fits well in a core block, warm-up, or finishing circuit when you want a bodyweight drill that builds abdominal control without loading the spine. It is useful for beginners who need a simpler lever than hanging or machine-based leg work, and it is also effective for more advanced trainees who want slower tempo, longer holds, or a deeper leg angle. Stop the set if the lower back leaves the floor line, the shoulders shrug, or the legs start swinging instead of alternating with control.

Instructions

• Sit on the floor and place your hands just behind your hips, with the fingers turned slightly outward or forward for support.
• Lean back into your hands and lift your chest so your torso stays braced instead of collapsing into your shoulders.
• Extend both legs and lift them off the floor so your weight is balanced between your hands and your core.
• Keep your legs long but controlled, with only a small bend at the knees if you need it to hold the position.
• Lower one leg as the other rises, crossing them in a narrow scissor pattern just above the floor.
• Keep the pelvis steady and the low back controlled while the legs pass each other.
• Exhale as the legs switch and inhale as they move back through the center line.
• Continue for the planned reps or time, then bring both legs down together and sit upright under control.

Tips & Tricks

• If your low back starts to arch, raise both legs a few inches and shorten the lever before continuing.
• Keep the hands close enough behind the hips to support the torso without forcing the shoulders to do all the work.
• Make the crossing motion small and precise; a wide swing usually means the abs are losing tension.
• Slow the lowering leg down first, because the downward phase is where control often breaks.
• Keep the knees mostly straight, but allow a tiny bend if that helps you stay stable and pain-free.
• Pointing the toes can help you keep the legs long, but do not sacrifice pelvic position to look more extended.
• Stop the set when the hip flexors take over and you can no longer keep the torso steady.
• If the movement bothers your neck or shoulders, press more firmly through the hands and keep the chin gently tucked.

Frequently Asked Questions

What muscles do Scissors work?

The main target is the abs, especially the rectus abdominis, with the obliques and hip flexors helping control the leg switch.

Is this the same as lying-leg scissors?

No. This version is done from a reclined seated support position with the hands behind the hips, not from a flat supine position.

How high should my legs be?

High enough to keep the lower back controlled and the torso steady; if you cannot hold that position, raise them a little more.

Should my legs stay straight?

Mostly yes. A small knee bend is fine if it helps you keep the pelvis stable and move with control.

Why do I feel this in my hip flexors more than my abs?

The legs are probably too low or the tempo is too fast, so the hip flexors are taking over instead of the trunk.

Where should my hands go?

Place them on the floor just behind your hips so they can support the torso without collapsing the shoulders.

Can beginners do Scissors?

Yes, but they should use a shorter range, higher legs, and slower reps until they can hold the reclined position without arching.

How can I make the exercise harder?

Slow the switches, lower the legs a little more while keeping the back controlled, or hold the crossed position briefly on each rep.