Scissor Kicks
Scissor kicks, also known as "Scissor Kicks", are a popular exercise that focuses on strengthening the core muscles, especially the lower abs and hip flexors. This exercise improves stability, balance and muscular endurance, making it ideal for those looking to build a stronger core.
Correct execution of scissor movements
Follow these steps to perform the exercise correctly:
- Lie flat on your back with your legs stretched out and your arms at your sides.
- Place hands under buttocks for extra lumbar support if needed.
- Lift both legs approximately 15-20 cm above the floor and keep them stretched.
- Begin crossing the right leg over the left, then the left over the right, in a continuous "scissors" motion.
- Continue this movement for the desired number of repetitions or time.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Raise the lower back off the floor: Make sure the lower back stays in contact with the floor to avoid unnecessary strain and ensure proper muscle activation.
- For fast movements: Perform the exercise at a controlled pace to maximize muscle engagement and reduce the risk of injury.
- Improper breathing: Remember to breathe regularly and avoid holding your breath during the exercise.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Raise the legs higher off the floor to reduce the strain on the core muscles.
- Advanced: Add ankle weights to increase resistance and further challenge the muscles.
Number of Repetitions and Sets
Perform 2-3 sets of 15-20 repetitions or perform the exercise for 30-60 seconds per set. set, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Inhale as you prepare the movement and exhale as you cross your legs. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing Scissors: