Seated Scissor Kick

Seated Scissor Kick is an ab exercise that helps to strengthen the core muscles. To perform, sit on the floor or an exercise mat with the arms outstretched and palms facing down. Keeping the arms stationary, lift the legs up, bringing the heels around 6 inches off the ground and the back slightly off the floor. Then, open and close the legs like a pair of scissors, alternating sides each time. Make sure to keep the abs flexed throughout the entire exercise. Seated Scissor Kick is a great way to strengthen the core muscles and support your overall fitness.

1. Get into position by lying down on the floor or an exercise mat. Ensure that your back is pressed against the surface.
2. Extend your arms fully to the sides, with your palms facing downwards. Keep your arms still throughout the exercise.
3. Bend your knees slightly and lift your legs up, so that your heels are about 6 inches off the ground. At the same time, contract your abdominal muscles and lift your back slightly off the floor. This will be your starting position.
4. Begin the exercise by kicking both legs outwards, as if you were opening a pair of scissors. Then, bring your legs back to the center and cross them over each other, as if you were closing the scissors.
5. Continue performing the scissor kick in an alternating fashion, making sure to keep your abs engaged and flexed throughout the entire exercise.
6. Repeat the scissor kick for the recommended number of repetitions.

1. Ensure that your back is pressed against the floor or exercise mat throughout the exercise to maintain proper form and support your spine.
2. Keep your arms stationary and fully extended to the sides with palms facing down to engage your core muscles and prevent strain on the shoulders.
3. Maintain a slight bend in the knees to avoid excessive strain on the lower back and hamstrings.
4. Contract your abs and lift your back slightly off the floor to activate your core muscles and maximize the effectiveness of the exercise.
5. When performing the scissor kick, focus on controlled and deliberate movements to prevent any jerking or sudden motions that could lead to injury.
6. Keep your abs flexed at all times to ensure proper engagement of the core muscles and protect your lower back.
7. Start with a comfortable range of motion and gradually increase as you build strength and flexibility. Avoid overextending the legs or straining the hip flexors.
8. Listen to your body and stop if you experience any pain or discomfort. It’s important to prioritize safety and avoid pushing yourself beyond your limits.
9. Remember to breathe steadily throughout the exercise to maintain oxygen flow and prevent dizziness or lightheadedness.
10. Consult with a fitness professional or healthcare provider if you have any pre-existing conditions or concerns before attempting the seated scissor kick or any new exercise.

One way to incorporate the Seated Scissor Kick exercise into your workouts is by adding it to your core workout routine. Here's how you can do it: 1. Start by lying down on your back with your arms extended to the sides and palms facing down. You can use an exercise mat for added comfort if desired. 2. Lift your legs up so that your heels are about 6 inches off the ground, and contract your abs to bring your back slightly off the floor. This is your starting position. 3. Begin the exercise by kicking both legs outwards, as if you were opening a pair of scissors. Keep your abs flexed throughout the movement. 4. Bring your legs back to the center and cross them over each other, simulating the closing of scissors. 5. Continue performing the scissor kick in an alternating fashion, opening and closing the legs while keeping your abs engaged. 6. Repeat the exercise for the recommended amount of repetitions, typically 10-15 reps per set. You can incorporate the Seated Scissor Kick into your core workout routine by performing it as one exercise among others. For example, you can include it in a circuit-style workout where you perform a series of different core exercises back-to-back, resting only after completing all exercises in the circuit. Alternatively, you can perform multiple sets of the Seated Scissor Kick with short rest periods in between sets. Remember to listen to your body and adjust the intensity or number of repetitions based on your fitness