Male

Lying Scissor Kick

Muscles involved

The Lying Scissor Kick is an excellent option to work using only your bodyweight, but to get the most out of it, you need to pay close attention to key form details. A frequent mistake when targeting your abdomen and quadriceps with this exercise is excessively arching your lower back away from the floor; if you focus on keeping your lower back pressed firmly against the mat, you will prevent unwanted lower back strain. Another common slip-up is letting momentum take over as you alternate your legs up and down. Instead of speeding through the movement uncontrollably, maintain a steady rhythm where your legs stay active and fully engaged at all times. By correcting these errors during the Lying Scissor Kick, you will immediately feel pure tension on your core while protecting your lower back.

How to do it

1. Lie on your back with arms at your sides and legs extended near the floor. 2. Lift your right leg vertically. 3. Lower your right leg while lifting your left leg alternately. 4. Maintain a continuous and controlled movement.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your legs straight and near the floor during the movement. - Alternate legs controllably, without excessive momentum. - Activate your core to keep your lower back in contact with the floor.