Tripboba.com - Scissor kicks is a common abdominal exercise that people do to maintain their core strength. Another term people use for scissor kick is flutter kicks. This exercise has a lot of benefits and can prevent from body pain.
Scissor kicks engage numerous muscles to complete the move. It is great for you to stay in a good position since the exercise targets your lower body and need lower back stability. Additionally, scissor kick is a reciprocating movement, the same as cycling.
Doing scissor kicks and its variations to your routine core workout will help strengthen your core and overall cycling performance. Read more to know the amazing benefits of scissor kick, how to do it, and scissor kicks variations.
Scissor Kicks Benefits
When you do scissor kicks, the core muscles, glutes, and adductors are working. The core muscles consist of transverse abdominis, and hip flexors. The transverse abdominis function to maintain your stability, posture, and body balance. While hip flexors aids to lift and hold your legs off the floor during the exercise.
Other muscles that engage in scissor kicks are rectus abdominis and obliques. Rectus abdominis is more superficial than transverse abdominis. While obliques are used in rotation, stability, and movement. Engaging all these muscles will allow you to flutter your legs up and down.
Moreover, when you are in a supine position and want to perform an upright position, your core muscles will contribute to the movement. Supine position means lying on your back with your face facing upward. In addition, as scissor kicks work to strengthen your core muscles, it can reduce back pain, improve body balance, maintain flexion, and rotation.
Other benefits include:
- Enhanced posture
- Enhanced stability and balance
- More defined abdominal muscles
- Enhanced ease while doing physical exercise such as swinging a golf club or trying to tie your shoes
- Allow you to meet your fitness goals since the solid core of most is essential for physical exercises
How to Do Scissor Kicks
Doing scissor kicks is simple and easy. This exercise does not require additional equipment like a bell or other tools. But, it's optional whether you want to use a mattress or not. This depends on your comfort.
Being able to perform scissor kicks relies on how discipline you are to keep the form. Scissor kicks are focusing to engage the core, you also do not want to be in a rush to finish the reps. Make sure to follow each of the steps correctly and maintain your form during all sets of the reps.
The following are steps on how to perform the scissor kicks:
Step 1. Start in a supine position, you lay on back with your face is facing up.
Step 2. Place your arms by your side while palms down pushing into the floor to support. You can also place your hands under your glutes.
Step 3. Press your lower back and tuck to your pelvis. This means that you engage your core muscles. You should maintain this position throughout the movement
Step 4. Lift your legs off the ground up to a 45-degree angle from the floor. Keep them as straight as you can.
Step 5. Then do a scissoring motion. You should lower your leg toward the floor as you lift the other up over your hips.
Step 6. The last step is to switch legs up and down in a scissor motion. Each leg scissoring is called the rep. It's suggested the movement several times.
Step 7. Ideally, people perform 1 set of 12 to 20 repetitions. You can do this kind of exercise 2 up to 3 days a week.
Scissor Kicks Variations
How to do :
Step 1. Place yourself in a supine position. Your hands are up and take your elbows out wide.
Step 2. Elevate your feet off the floor with hips and knees bend.
Step 3. Then, maintain your lower back pressed the down into the floor.
Step 4. Twist slowly your spine to bring your shoulder left and elbows in towards your right knees. In this motion, extend your left leg out as straight as you can.
Step 5. Back to the starting position and untwist your spine. Repeat the process for the other side.