Leg scissors -also known as flutter kicks, exercise targets multiple muscles at once. It’s a moderate type of workout, that requires a lot of core power to perform properly.
Leg scissors work muscles in the thighs, butt area, legs, and abs. The tension generated by the workout is great in stimulating rapid muscle growth on the target muscles.
The workout can also be used as a bodyweight training exercise in addition to strength training.
Leg scissors can be done comfortably right at home either as a stretch or as the main workout.
Here’s how to do it:
- Step 1: Get on an open space, place an exercise on the floor to act as a cushion. Lie on your back. Lift your legs off the floor. Keep them straight up pointing to the ceiling.
- Step 2: Let your arms rest down at your sides. The hands can also be placed under the butt to increase your stability while working out.
- Step 3: Squeeze your core and lower both of your legs to about a 45-degree angle mid-air.
- Step 4: Slowly lift one leg up as you lower the other to the floor. Continuer to alternate, keeping your legs midair, moving in that motion. Repeat for at least 8-10 reps for 2-3 sets.
- Continuously breathe in and out to maintain proper oxygen flow.
- Visit the link to view a simple demo on the workout.
WHAT MUSCLE GROUPS DOES LEG SCISSORS WORK?
The exercise targets the following muscle groups.
The adductors are made up of a number of muscles namely: the brevis, longus, and magnus all present in the inner thigh.
They mainly work to facilitate, hip adduction, internal and external hip rotation, hip flexion and extension, and hip rotation.
Hip adduction- moving your leg towards and across the center of your body, movement contributes to the performance of several activities such as soccer and running.
Hamstrings, similar to the quads, comprise a group of muscles, 3 in number. The muscles are connected by soft tissues called tendons to the bones of the pelvis, knee, and lower leg.
The three muscles groups are tasked to enable the knees to flex and rotate, hip extension, thigh extension, and allowing rotation at the tibia bone.
The core muscles such as the pelvic and transversus muscles stabilize your body and keep it in balance when you are moving.
Moreover, core muscles provide the power and muscle strength required to perform leg scissors. The power provided maintains the body mid-air during the alternating leg movement.
Glutes are butt muscles and are regarded as one of the strongest muscles in the body. The muscles are responsible for hip and thigh movement.
Moreover, they contribute significantly to the performance of several physical activities such as sitting, climbing steps, and staying in an erect position.
BENEFITS OF LEG SCISSORS
The exercise has numerous benefits to the overall lower-body training. They include:
Leg scissors exercise helps in burning significant amounts of calories in the body. The exercise is great at weight training. Depending on the intensity and the time you take in the workout, you can burn between 30-150 calories.
THE WORKOUT IS A GOOD FOR CARDIO
Cardio is an aerobic exercise. Performing the exercises greatly increases your heart rate. As a result, there is increased oxygen flow in the body which is used to burn body fat.
Leg scissors can effectively work the belly and thighs which normally house huge amounts of body fat. It burns the extra flab in these regions.
TONES UP THE LOWER BODY
Leg scissors tone up your abs, lower back, hips, and thighs giving you that awesome-looking body.
Leg scissors activate the muscles in this region, they rebuild themselves and become stronger.
STRENGTHENS YOUR LEGS
The workout targets and builds muscles present in the thighs. The workout first burns the fat in the thighs and proceeds to strengthen and tone the legs over time.
ALTERNATIVES TO LEG SCISSORS
There are great alternatives to the exercise, such as:
IN AND OUT ABS
In and out abs workout targets the lower and upper abs, quads, and hips. They are great bodyweight training exercises.
If done properly the exercise effectively tones out your thighs, abs, legs, and lower body. The workout builds muscle in the regions in addition to burning the extra amounts of body weight.
Plank is an isometric workout that muscles in the core. It is a moderate workout that requires correct positioning to maximize its benefits.
Plank also contributes to strength training the glutes and legs. It targets the abs, glutes, lats, and lower and upper abs.
Leg raises are a bodyweight workout that builds up a lot of power on your quads, glutes, hamstrings, and lower and upper body.
The exercise is a great alternative because of its intensity, a good number of muscle groups targeted, and generally great for weight and strength training.
LEG SCISSORS MISTAKES TO AVOID
To achieve the maximum effect from the workout then you have to avoid the following:
AVOID MOVING TO QUICKLY
Avoid alternating your legs quickly through the motion. The leg’s motion should be performed at a slower speed to ensure that you are working the target muscles.
Stronger muscles are built up when they tire up fighting the resistance and tension generated. Moving your legs too quickly invokes momentum to complete the workout.
AVOID ARCHING YOUR BACK
Arching your back, allowing your lower back to come off the ground will shift focus from the core muscles.
This, therefore, reduces the impact on the muscles as they aren’t lilting the load.
Moreover, arching increases strain on your lower back’s joints, bones, and ligaments. Over time this can cause back pain or injury.
AVOID BENDING YOUR KNEES
Avoid bending your knees as these may add back strain. Keeping your legs straight in the air is key in performing the workout properly. The workout is about duration, depth, and intensity.
Maintaining straight legs and deepening the abdominal strengthens the quads, abs, and abdominal inner muscles.
It’s good to warm up a little before engaging your muscles in the workout. This allows you to endure the intensity of the workout longer.
Leg scissors is a simple workout that has significant benefits to your lower body strength training.
It is important that you do it properly to maximize stimulation on the target muscles.
Most importantly, consistency is key to achieving your gym goals. Be sure to keep a clean track record of your training.