Lying Scissors Cross

The Lying Scissors Cross is a fantastic exercise that targets your core, specifically your lower abdominals. It is a dynamic movement that requires you to lie flat on your back, with your legs extended straight up towards the ceiling. This position alone already engages your abs, but the Lying Scissors Cross takes it up a notch. To perform this exercise, you will crisscross your legs in a scissor-like motion, alternating which leg is on top. The movement resembles a pair of scissors opening and closing, hence its name. As you cross and uncross your legs, you actively engage your core to stabilize your pelvis and maintain control throughout the exercise. The Lying Scissors Cross not only helps to strengthen and tone your lower abs but also engages your hip flexors, glutes, and inner thighs. It is a versatile exercise that can be modified to suit your fitness level. By increasing the tempo or using ankle weights, you can intensify the challenge and further sculpt your muscles. Incorporating this exercise into your routine can improve core stability, enhance your overall balance, and contribute to better posture. Remember to execute the movement with control and maintain a steady breathing rhythm. Start slow and gradually increase the intensity as your core strength improves. The Lying Scissors Cross is an effective addition to any home or gym workout, providing you with a solid abdominal workout. Get ready to feel the burn!

Instructions

• Lie flat on your back on an exercise mat or on the floor.
• Place your hands underneath your hips for support.
• Lift both of your legs off the ground, keeping them straight.
• Cross your right leg over your left leg, then lower it down towards the floor.
• Simultaneously, cross your left leg over your right leg, bringing it up towards the ceiling.
• Continue alternating the crossing motion, keeping your legs straight and engaged.
• Repeat this exercise for the recommended number of repetitions or time.
• Remember to engage your core and keep your lower back pressed against the mat throughout the exercise.

Tips & Tricks

• Focus on engaging your core muscles throughout the exercise for added stability and control.
• Keep your legs straight and toes pointed to optimize the effectiveness of the movement.
• Avoid jerky, swinging motions and instead perform smooth and controlled scissor crosses.
• Breathe steadily and exhale as you extend your legs, inhaling as you bring them back to the starting position.
• Start with shorter sets and gradually increase the duration as you become more comfortable with the exercise.
• Ensure that your lower back remains pressed firmly against the ground or mat to maintain proper form.
• To challenge yourself further, hold a small weighted object, such as a medicine ball, between your feet.
• If you find it difficult to keep your legs straight, slightly bend your knees until you build sufficient flexibility.
• Keep your neck and shoulders relaxed throughout the exercise to avoid unnecessary tension.
• If you experience any discomfort or pain, modify the exercise or consult with a fitness professional for guidance.