How To Do Side By Side Scissors Properly

You don’t have to worry anymore about an exercise targeting your abdominals; try side by side scissors workout.

The scissors workout is a core routine that focuses on training and targeting your abdominals.

You execute an ab-focused technique by lying on your back, lifting the legs off the ground and crisscrossing them. This movement mimics that of a scissor hence its name.

Besides working the abdominals, this scissors workout is a fantastic exercise for your inner and outer thighs.

So, how do you perform the side by side scissors?

  • Start on your back with your hands by your sides.
  • Relax your hands.
  • Bring the knees into tabletop position.
  • Inhale and inhale as you lift your legs straight up.
  • Open them as wide as you can.
  • Reach up the cross ankles out, cross out and crust.

WHAT MUSCLES DO SIDE BY SIDE SCISSORS WORK?

Being able to do the side by side scissors exercises appropriately depends on how rigidly you retain your form.

That’s why your abs work more and not your lower back. The following muscles support the scissor-like movement.

LOWER ABS

There is nothing in the lower abdomen other than the rectus abdominis. But, the transversus abdominis is the deepest part of the abdominal wall, which is on target during the scissor workout.

The transverse abdominis supports the torso through the maintenance of abdominal wall tension. It stabilises the spine and pelvis before any movement of the limbs.

CORE MUSCLES

‘Scissoring’ technique in this workout stimulates your core muscles because it targets your core muscles.

Core muscles are primarily responsible for protecting the spine from undue stress by contracting only when need be.

In addition, they serve as a means of moving force from the lower to the upper body and back again.

THIGH MUSCLES

The major thigh muscles are hamstrings, adductors, Sartorius, pectineus, and quadriceps.

You work these muscles during the fluttering of the legs to assume the scissor technique.

SIDE BY SIDE SCISSORS BENEFITS

What exactly do you gain with side by side exercises? These are the benefits.

STRENGTHENS YOUR BODY

Since your legs are moving throughout the workout, it doubles as a lower-body strengthening routine.

The leg fluttering simultaneously activates lower body muscles. You work the core, abs and leg muscles together.

SPINE STABILITY

Targeting the leg muscles via the “scissoring” technique immediately stimulates your core muscles. Plus, appropriate spine alignment via a stable core allows your lower body to do the “scissoring” movement.

REDUCES CHANCES OF BACK PAIN

Engaging your core gives you superb back power, reducing the risk of back pain. A solid and healthy back means you move with ease.

Simple routine tasks also become easy courtesy of a healthy back.

BETTER BALANCE

Strong back muscles give your better muscles. For instance, your lower abs that work extensively during side by side scissors hold your torso responsible for spine alignment.

SWIFT BODY MOVEMENT

Muscular movements such as rotation, extension, and flexion get easier with scissors.

CONVENIENT

You can do this exercise anywhere since you don’t require gym equipment.

ALTERNATIVES TO SIDE BY SIDE SCISSORS

Side by side scissors workout is amazing, but you still can feel the heat of it by trying the following variations.

SCISSOR KICKS

The scissor kick is one of several exercises you may use to strengthen and maintain your core.

As a result, you use more muscles to perform the exercise. It’s also known as flutter kicks or flutter kicks. It gives you similar benefits as side-by-side scissors and works the same muscle groups.

Technique:

  • Place your legs out in front of you in a prone position on the mat.
  • Place your hands on your hips, palms down, and arms at your sides.
  • Alternatively, place your hands on the floor beneath your glutes and press them firmly on the ground.
  • You activate your core muscles by squeezing your lower back into the mat and tucking your pelvis.
  • Hold this position for the duration of the move.
  • A 45-degree angle or 6 to 12 inches off the ground is a good starting point for this exercise.
  • Keep your core firm and your neck relaxed as you lower one leg toward the floor and raise the other.
  • The ‘scissoring’ motion begins here.
  • Switch your legs up and down in a scissor motion for the necessary number of repetitions.
  • Do two sets of 12 to 20 reps each.
  • Repeat this exercise two more times.

BICYCLE CRUNCH

Bicycle crunches have a similar motion to scissor kicks. It focuses more on your core muscles.

Technique:

  • Lay on your back with your knees bent, and your lower back pressed to the floor.
  • Keep your feet on the ground and your hands behind your head.
  • Draw your abdomen in to support your spine by contracting your core muscles.
  • Keep your legs at a 90-degree angle.
  • Slowly raise your hands to cradle your head gently.
  • Exhale and slowly peddle a bicycle, raising one knee to your armpit while straightening the other, both elevated higher than your hips.
  • Your elbow should meet the knee of the opposite leg as it rises.
  • Rotate your torso.
  • Twist to the opposite side in a counterclockwise movement.
  • Bring one knee to your armpit and keep the other leg extended until your elbow reaches the knee on the other side.
  • Do at least 12 to 20 repetitions

SIDE BY SIDE SCISSORS MISTAKES TO AVOID

Although side by side scissors exercise appears simple, many people make numerous errors.

So the next time you perform this exercise, avoid the following mistakes.

Not pressing your lower back on the mat causes soreness of the lumbar, which degenerates to back pain. With back pain, you cannot perform any exercise.

Secondly, bended knees during the side by side workout is an imperfect yet common mistake people make. It also ends up hurting your back.

CONCLUSION

The simplicity of side by side exercises leaves you no room for excuses on why you can’t try it. You only need a mat and the correct technique to transform your fitness. Besides, you get an opportunity to work your lower body muscles.