We are searching data for your request:
Upon completion, a link will appear to access the found materials.
You only need an exercise mat to do the scissor.
Brand X Pictures/Brand X Pictures/Getty Images
Building strength in your core muscles helps you maintain proper posture, which in turn protects your spine and reduces your risk of back pain. The scissor is one such core strength exercise that develops several muscle groups in your torso and hips. It uses your own body weight as resistance and is typically performed on a mat. While the scissor develops strength, it can place stress on your lower back if performed incorrectly. Take a couple minutes to warm up prior to your workout.
To perform the scissor, lie on your back on an exercise mat with your legs extended and arms down by your side. Contract your abs as you lift both of your legs slightly off the floor, keeping your knees straight. While holding one leg in that position, lift the other to a 45-degree angle. Then switch the positions of your legs, raising your lowered leg while simultaneously lowering your raised leg without touching the ground. Cycle back and forth in this manner until you've completed all assigned repetitions.
Major Muscles Worked
The primary muscles involved during the scissor exercise are the collection of hip flexor muscles at the front of your hips. The hip flexor muscles include the iliopsoas, pectineus, sartorius, rectus femoris and tensor fasciae latae. They're responsible for flexing your hip, or lifting your legs forward. During the scissor exercises, the hip flexor muscles are working dynamically, which means they're causing movement.
Also assisting during the scissor exercise are the obliques and the rectus abdominis, which is the major muscle in your abs. The rectus abdominis runs down the front of your torso from your sternum all the way to your pelvis and is responsible for flexing your spine. This means that it bends your spine forward. It can also work isometrically, which means it works to hold your spine in a stable position. This is the type of contraction your rectus abdominis is performing as you complete the scissor exercise.
The first, but commonly overlooked, step when performing the scissor exercise is to contract your abdominals to push the arch of your back to the floor. As you lie on your back with your legs extended, you'll notice the creation of a natural arch in your lower back. Press your lower back into the floor to remove that arch. This step ensures that you're working your abs while also protecting your spine. Performing the scissor without contracting your abs can place a significant amount of stress on your lower back.