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Waist · Body Weight
Scissors Kick
Scissors Kick is an intermediate isolation strength exercise that works the abs (waist), with the obliques and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis
Secondary muscles
- Obliques · External Obliques, Internal Obliques
- Hip Flexors · Iliopsoas
How to do Scissors Kick
- Lie on your back with your legs extended and your arms by your sides, palms facing down.
- Lift both legs off the floor a few inches, keeping them straight.
- Alternately cross your legs over each other in a scissor-like motion. Move your right leg over your left leg and then switch, bringing your left leg over your right leg.
- Continue alternating legs in a controlled manner for the desired number of repetitions or duration.
Form tips
- Ensure your lower back remains pressed against the floor to avoid strain and maintain proper form.
- Move your legs slowly and with control to maximize muscle engagement and prevent injury.
- Perform the exercise on a comfortable, non-slip surface to ensure safety and reduce discomfort.
- Avoid letting your legs drop too low, which could increase strain on your lower back.
Scissors Kick alternatives
More abs exercises
Scissors Kick FAQ
What muscles does Scissors Kick work?
Scissors Kick mainly works the abs in the waist (Rectus Abdominis). The obliques and hip flexors work as secondary muscles.
What equipment do you need for Scissors Kick?
None. Scissors Kick is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Scissors Kick should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Scissors Kick good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Scissors Kick burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Scissors Kick?
Other exercises for the abs include Dumbbell v-Up, Dumbbell Starfish Crunch Alternating, Crunch (On Stability Ball) and Wheels to Heaven.
For developers
Use Scissors Kick in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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