Exercise “Scissors” for legs and abs - 4 levels of difficulty, what muscles work and how to do it correctly?

Many people dream of having perfect abs. But only a few know how to quickly work through it. You can buy a gym membership, hire a personal trainer and a nutritionist. But the shortest way to a sculpted tummy is home fitness.

Today we will talk about a simple but very effective “Scissors” training. All you need to complete it is a comfortable, flat surface, motivation and a bit of free time.

What it is

The abdominal cavity is one of the most problematic areas on the human body. This is where the fat layer accumulates. To get rid of it, alternately crossing the lower limbs in the air is performed. This is the abdominal scissors exercise, familiar to everyone from school physical education lessons.

Unlike other workouts, it is difficult to overload yourself here. Work is carried out with your own weight. Therefore, anyone can study, without any discounts on age or level of training.

By performing simple leg swings, you can count on certain benefits:

“cubes” on the stomach;
strengthening legs and hips;
reduction of fat deposits;
burning calories;
increased joint mobility.

How is this effect achieved? The answer lies in the complex effect on various parts of the body.

Tips for implementation

Since many novice athletes do not have sufficient strength in their abdominal muscles, the biggest difficulty in performing the exercise is maintaining the straight legs off the floor during the entire approach.

If this leads to the fact that the exercise cannot be performed with the correct technique, then the number of repetitions in the approach should be reduced. In addition, while your abdominal muscles are not strong enough, you can perform the movement while resting on your elbows, which will make the exercise easier.

Exercise options

There are several variations of the exercise for more experienced ones.

Keep your arms not pressed to the floor, but extended forward along the surface of the floor. As in the standard version of scissors, lift your extended legs up from the floor by about 15 cm. Then, as you exhale, lift each leg up in turn, without bending your knees, and smoothly lower it down as you exhale.
Add an element of static load to the standard version of the exercise, for which you increase the duration of holding your legs in a raised position or perform the exercise more slowly.
Also, to increase the intensity of the load, you can use additional weights in the form of special weights for the legs, which are put on the legs and secured with straps or Velcro. The weight of such weights varies; as a rule, weights weighing from 0.5 kg to 1.5 kg are used. The use of such weights will make the exercise even more difficult, which will certainly lead to an increase in its effectiveness.

Perform the scissor exercise regularly in combination with other abdominal exercises for best results. After about 2 months, you will see tangible results in the mirror that will definitely please you.

Benefits of exercise

Let's look at some of the beneficial properties of the exercise:

The “Scissors” exercise is excellent for maintaining the tone of the abdominal muscles and improving its relief.
It is one of the best exercises for working the lower abdomen (below the navel) - a rather problematic area for many. In addition, the entire muscle mass of the abdominal region is visually improved.
A fairly large number of muscles work, both in active and static loads. The thighs acquire beautiful shapes, namely their medial and lateral areas.
Systematic exercise helps narrow the waist and reduce fat deposits on it.
The exercise can be used by people who have suffered back diseases and injuries. It promotes speedy rehabilitation after fractures and strengthens the muscles that are involved in walking and running. Flexibility and mobility of the lower spine develops.
In addition, the exercise is well suited for postpartum exercises for women (preferably with the permission of a doctor, 1.5 months after birth).
The technique of performing the “scissors” exercise is simple, and can be performed even by people without sports training. You need to start with a small number of approaches and repetitions and gradually progress the load.
The exercise does not require a large space and can be performed at home and without any additional equipment.

The “Scissors” exercise can be considered one of the most effective exercises for the abdominal muscles (along with the “Bicycle” exercise) and is a complex movement, as a result of focusing the load on the entire range of muscles of the body.

Put these recommendations into practice, combine abdominal exercises with a proper diet, be consistent in achieving your goals and you can achieve excellent results. Success in sports!

What muscles work

The activity is one of the universal ones. This means that the load is distributed over the entire rectus abdominis muscle, especially its lower region. In addition, the pelvic muscles, quadriceps, and synergistic muscles are involved in the work.

Features of the exercise

The great advantage of the exercise is its versatility; scissor lunges are recommended for everyone, during the period of muscle gain or cutting, when working on endurance. The exercise is a basic one; it can be performed either with free weights or in a Smith machine.

About how to lunge in Smith →

pros

A universal exercise - suitable for men and women at any time of training.
A multi-joint exercise that simultaneously trains several muscle groups - quadriceps and buttocks.
Accelerates metabolism, improves both the anabolic effect on the body as a whole, and promotes the burning of subcutaneous fat under certain loads.
Stretches muscles, allowing muscles to recover faster after strength exercises.

Minuses

If the technique is incorrect, the knee joint may shift forward, which can cause meniscus loss.
Balance skills are required as poor balance can lead to falls and injury.

For beginners

Before starting the lesson, you need to warm up. It will not take much time (5-7 minutes is enough), it will help warm up the ligaments and improve blood circulation.

Joint gymnastics, including rotation of the knees, feet, and hip area, is well suited. After this you can start executing:

Take the starting position. To do this, lie on your back and stretch your legs. Hands are placed along the body. You can grab them onto a fixed support from behind (a wall unit, a protruding edge of heavy furniture). Pull the feet towards the body, creating a 30 degree popliteal bend.

Correct breathing. Count silently from 1 to 10, adjusting each number to the phases of inhalation and exhalation. In the future, they adhere to the specified respiratory rhythm.

Perform swings. Raise your legs perpendicular to the floor (90 degree angle), spread them slightly wider than your shoulders. At the same pace, bring the right limb behind the left and vice versa.

Crossings are performed until a certain count or for a time. After which they lower their legs, take 2-3 deep breaths and exhale and make a second approach. It is recommended to do 3 to 5 repetitions. It is important to breathe “correctly” in each cycle, without straying from the initial tempo.

Universal complex

There are universal exercises for individual parts of the body.

The universal ones include:

"Scissors";
"Plank"
"Jumping Jack"

The “Scissors” exercise can be called universal, since when performed, the process of burning abdominal fat occurs, the thigh muscles are tightened, the legs become slimmer, the functioning of the circulatory system improves, which leads to improved well-being.

It is not difficult to implement, but it has its own zest. Correct execution consists of strictly observing the starting position - you need to lie on the floor on your back, arms straight along the body or under the buttocks. Raise your legs 22-25 cm from the mat.

The Planck exercise is also considered universal. When performing it, all muscle groups are involved. The essence of the exercise is that you should lean directly on your legs and arms. If the practitioner has a weak muscle corset, at the beginning there will be discomfort when performing. In this case, the muscles of the arms, legs, buttocks and abs are significantly affected.

Starting position: lying on your stomach, resting on your elbows. Legs straight, on toes. Look ahead. Duration of execution - from 20 seconds.

“Jumping jack” is a cardio exercise that allows you to remove up to 5 cm from your waist. The goal of cardio exercises is to develop the plasticity of the heart muscles and blood vessels. First you need to take a standing position, with your arms extended along your body. Next, a jump is performed, with the legs pointing to the sides and clapping the palms above the head. Execution should begin with 3 minutes.

Classes for individual body parts include a complex:

for the press;
for legs.

There are 4 effective options to pump up your abs:

raising the body with changing the position of the hands;
raising the legs (pumping the lower abs);
twisting;
"Vacuum".

One of the effective methods for developing the abs is to lift the body from a lying position on the floor, while the legs must be bent to 50-60°, and the arms must be placed in front of the chest.
Performing lifts allows you to strengthen almost the entire abdominal press (rectus muscles), especially if they are performed with fixation in the final position for 1-2 seconds and deflection with retraction of the abdomen in the starting position. Raising your legs from a supine position is also very effective for developing your abdominal muscles. The exercise is done from a supine position, with the hands holding on to some support for better fixation, but if you perform it without support, the effectiveness increases, since when raising and lowering the legs, the tension in the muscles will be higher.

Crunching is an excellent tool for developing the oblique abdominal muscles and is performed while lying on your back with your legs bent at the knee joint and your arms in front of your chest. The body is lifted by touching the left elbow to the right knee and the right elbow to the left knee.

“Vacuum” is used for the development of the diaphragm and the proper formation of the abdominal muscles. The exercise is performed standing or on all fours. The point is to pull your stomach in as much as possible.

The complex for pumping legs includes the following steps:

squats;
swing your leg back;
"Madonna".

Squats are good for the cardiovascular system, train the respiratory system, and tighten the muscles of the legs and buttocks. Starting position: standing, feet shoulder-width apart, arms forward. Squat to a 90° knee angle, back straight.

Backward leg swings are an excellent exercise for tightening your butt. It is performed while standing on all fours, with the leg bent at the knee and pulled back.

The Madonna exercise is effective for the buttock muscles. It is performed from a supine position, legs bent at the knee joint, and the buttocks are raised upward.

Average level

It makes sense to switch to it if there is no discomfort or pain when lowering your legs to a third.

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Lying on the mat, make cross movements with your legs at a height corresponding to 60 degrees.
To enhance the effect, swings in the vertical and horizontal planes are combined.
After completion, the legs are carefully lowered down without bending at the knees. After 5-10 seconds of rest, the algorithm is repeated.

Four difficulty levels

Scissors are distinguished by their versatility, which makes them useful for both beginner athletes and pumped-up people, because depending on the initial position of the body, the angle of the legs and the frequency of movements, the degree of load on the muscles can be varied.

Before starting classes, it is recommended to study the photo of the “scissors” exercise, and also do a preliminary warm-up to warm up the muscles, joints and tendons.

Thus, the zero level assumes an initial position lying on your back and with your legs raised at an angle of 30 degrees. In the first approach, the legs quickly rise at a right angle and at the same time cross with a narrow amplitude. After 10-20 repetitions, you need to return to the starting position and relax, taking 3-5 deep breaths.

It is important to pre-set a certain breathing rhythm. You must do at least three approaches in one workout, and repeat the exercise every day.

The transition to the next levels is possible in the absence of pain in the back or abdomen and occurs by gradually lowering the legs to the floor at a height of 60, 30 and 10 degrees, which makes the training more intense and complex. It is also recommended to increase the frequency of strokes in one breath over time.

For advanced

You can complicate the task if you keep your lower limbs at a level of 30 degrees. This is usually easy to do after a month of weekly training in easier positions.

Then certain adjustments are introduced into the exercise:

Placed on the floor, pressing the lower back tightly against the ceiling. The shoulder and neck muscles relax.
Crosses are made, focusing on the immobility of the tailbone and the straightness of the legs.
It is advisable to perform at least 3 repetitions three times a week.

Variations of the exercise

Many people believe that the scissors exercise is performed in only one style. But that's not true. There are many variations of this type of training:

Lightweight look. If the classic version of the workout is difficult for you, you can make the exercise easier. To do this, you need to raise the body. The support will be your arms bent at the elbow. The leg movements are identical.
Exercise lying on your stomach. The muscles of the buttocks and rear thigh are activated. In this form, the starting position is lying face down. Swing your legs in the same way.
Option with increased load. Sit on the floor with your legs straight. Lower your body back a little. Straighten your arms and lean on the surface. Raise your legs 20 cm above the surface and perform the exercise. It is important to keep your back straight, without allowing it to bend.
The movements can be performed crosswise or up and down. Also one of the effective scissors exercises is lying on a bench. The main thing is that the legs are in a suspended state.
The exercise can be done with weights. To do this, attach 1 kg dumbbells to your legs.

The exercise can be divided into several stages of loads and performed alternately:

The first stage is also the easiest. Legs must be raised to an angle of 90 degrees.
In the second stage, the lower limbs are raised 60 degrees.
At the third stage the angle is 30 degrees
At the final stage, the angle is 10 degrees. This option is difficult, so start your workout with minimal load.

There is another option for scissors - with your hands. Watch the technique for doing it in our video:

For fitness masters

In the photo, the ace scissors exercise is no different from previous varieties, with the exception of one detail. The legs are raised at an angle of 10 degrees. This is approximately 5 cm from the horizontal.

You cannot touch the surface. The frequency of crossings increases - up to 6 swings are performed on 1 inhalation.

General characteristics of the exercise

The scissors training exercise is designed to work the muscle mass of the legs and abdomen. The most problematic area of the press is its lower section (see exercises for the lower press). With this type of training, you will pump up not only your abdominal muscles and lower limbs, but also many auxiliary muscles. Systematic training will help you achieve a slimmer waist, eliminate fat deposits and tighten your hips.

Secrets of execution

The leg scissors exercise, although simple, contains some nuances. Let's get to know them better:

Don't work for speed, focus on quality. It is better to perform the exercise slowly but under control.
Do not crawl, maintain a static position of the upper part of the body.
When you feel that the activity is very easy, attach weights to your shins.

Perform an average of 3 approaches, each approaching the duration of 60 seconds.

Benefits of Exercise

The main advantages of this type of training are:

Scissor exercise, like any other type of training, enriches the body with oxygen, nourishes tissues and improves the functionality of the cardiovascular system. These processes occur especially actively in the abdominal muscles.
When performing scissors, the main load is placed on the lower abdomen, but at the same time the auxiliary muscles of the abs and legs are also tightened.
The exercise uses the back and front muscles of the thighs. This contributes to the formation of a “gap” in the area of the inner femur.
Regular 10-minute workouts help burn up to 100 kcal and form a thin waist.
The exercise strengthens the back muscles and is restorative after injuries and fractures (for example, the femoral neck), as the muscles that are responsible for running and walking are worked out.
This type of training can be performed by people of different age groups, even after suffering a back injury or surgery. It is prescribed as postoperative therapy. Scissors are useful for women after childbirth, as this can help get rid of stretch marks (the skin will become elastic and firm).
Training does not require special sports equipment and does not require a large room. The movements are simple, so physically unprepared people can do them.
Training can be done 2-3 times a week.

Photo instructions on how to do the scissors exercise

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Common execution errors

The most common mistakes that athletes make when performing scissors:

raise your back from the surface, which can lead to spinal injury;
bend the knee joints and thereby reduce the load on the abdominal muscles;
They tear their heads off the floor, which is why they quickly lose strength.

The scissor exercise is a simple way to train your leg and abdominal muscles. It has a number of advantages and has no contraindications. If you do it correctly, you will quickly achieve your goal.

Subtleties of execution

To increase the effectiveness of the exercise, get acquainted with some technical subtleties:

Do not lift your head from the floor while doing scissors.
The quality of execution is more important than speed: if you don’t feel muscle tension in the abdominal area, it means you’re doing the exercise incorrectly.
Many trainees believe that if you raise your legs high, the effect will be greater. This is not true: nothing depends on raising your legs high!
Remember to breathe during the process.
Each approach lasts up to 1-2 minutes, this exercise is counted in approaches.
For a regular complex, 2-3 episodes are enough.
If the exercise is difficult or you feel discomfort, lean on your elbows - this will make the task easier.
Training to the point of complete exhaustion is dangerous for the body; each person is different. If you feel that the load is too great, reduce the duration of classes.
Remember, for the effectiveness to be noticeable, you need to supplement this exercise with others. Include “scissors” as part of the overall complex.

Watch the training video - you can clearly get acquainted with the technique of performing the exercise:

Start training and experience the benefits and effectiveness of “scissors” for yourself!

"Scissors" with hands

Exercise makes it possible to thoroughly warm up the body before the main workout and stretch the back muscles. In the initial position, the arms extended forward are held at the level of the shoulder girdle. Next, the limbs are placed apart and crossed in front of you. The palms and forearms should intersect like the blades of scissors.

Then the exercise is completed. During the next crossing of the limbs, the palms are placed on the shoulders. Elbows begin to reach forward. Make a series of springing movements. Attention is focused on achieving pulling sensations in the area between the shoulder blades.

Exercise “Scissors” for perfect legs: 4 levels of difficulty

We will talk about the all-familiar “Scissors” exercise. About its value, advantages, implementation procedure, as well as “fine points”. Follow our instructions, achieve your goal, stick to a proper diet - and you are guaranteed a flat stomach, toned thighs and buttocks, general vigor and a great mood

Pros and fitness enthusiasts have a lot of tricks in their arsenal to quickly and effectively tighten their abdominal muscles. However, swinging on exercise machines, sometimes from the same angles and under repeated loads, often becomes boring not only for us, but also for our “abs”. In addition, they are contraindicated for some back injuries.

Muscle work

The “Scissors” exercise is aimed at working the abdominals, in particular their lower part. The middle and upper abdominal sections are also involved in the movement, but less actively. For the legs, the “Scissors” exercise is also effective, since the hip flexors are involved in the work. The target muscle is the iliopsoas muscle. The role of synergists is played by the following muscles: sartorius, tensor fascia lata, pectineus, adductor and rectus femoris. The quadriceps and abdominal muscles (rectus, oblique and transverse) act as movement stabilizers.

What you need to know about technology

The scissors exercise belongs to the easy class, but it has its own zest, so studying the technique is mandatory.

Preparatory step.

Lie down on the mat and press your back tightly against it.
Place your hands along the body, turning your palms down or fixing them under your buttocks.
The press is statically tense.
Lift your legs off the floor and keep them at a distance of 15-20 centimeters.

This is the starting position.

First step.

Lowering one leg down (heel at a distance of 5-7 centimeters from the floor), lift the other up at an angle of 45 degrees.
Change the positions of your legs, sequentially lifting your right and then your left limbs.
Complete the prescribed number of repetitions.

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In the picture version, the scissors exercise looks like this:

And this is how it looks in dynamics (the amplitude is reduced):

Exercise “Scissors” for perfect legs: 4 levels of difficulty

Complicated version

If the usual “Scissors” exercise has become too simple for you, you can complicate it. The first option is to perform the movement with the pelvis raised. To do this, from the starting position lying down, you need to move to the “sloping birch” position, holding your pelvis and lower back on your palms. The main thing is that when swinging your legs, your back remains motionless. The second option is to raise the body while performing the Scissors. Your arms can be bent at the elbows, as when performing standard crunches. By remaining in this position throughout all approaches, you can additionally load the upper abs.

How productive is the ab scissor exercise?

The training is on the list of the most productive for pumping up the abs, but its place is far from first. According to data obtained in 2015 as a result of research on “press” training, the electromyography method was used. The cycling exercise took first place in terms of muscle activity. This is followed by straight crunches on a fitball and vertical leg raises. The scissors exercise just rounds out the top ten and is recommended for back problems that do not allow you to do crunches, along with the bicycle and roller, which should be included in your abdominal workout.

Secrets and subtleties of the exercise

Keep your core still and do not move your arms during the exercise.
Raise your legs straight without bending your knees.
Don't forget about proper breathing.
Do not chase speed, perform ascents and descents at an average pace.
In 10 minutes of training, 60–80 kcal are burned. By the way, reverse “scissors” are more effective in this sense.
To burn 100-110 kcal in 10 minutes, do the exercise in the pool . The effect of 40 minutes of such training can be equal to the effect of strength training.
For best results, 3-4 workouts per week in conjunction with other exercises to strengthen the abdominal muscles.
During one workout, do 3 sets of 45-60 seconds each. The number of swings depends on your physical fitness.
A noticeable effect from the exercise can be seen 2 months after the start of training.

The scissors exercise can be made more difficult by doing it with dumbbells.

The “scissors” exercise is distinguished not only by its accessibility, but by its benefits and effectiveness. Vertical and horizontal swings can pump up your hips and abs in a relatively short time. But for impressive results you need constant physical practice. And most importantly, remember - everything has its time. Don’t overestimate your capabilities and don’t rush to move to the next level, and then you will be rewarded with a flat tummy, slender legs and elastic buttocks, and you will be able to leave only positive reviews about the exercise.