A strong core helps maintain good posture, alleviate issues with back pain and keep a sleek waistline that makes you feel good about putting on a swimsuit. Scissor kicks work the large and small muscles in the abdomen. If in the process of doing the scissor kicks you become fatigued, your lower back might "pop" off the floor. This isn't a sign of incorrect form, just pushing too hard. Those with lower back issues should consult a doctor before starting a scissor kick program.
Step 1
Place an exercise mat on the floor to cushion your spine while performing the exercise.
Step 2
Lie on the mat, belly-side up with your legs extended out and hands at your side.
Step 3
Raise your legs 6 inches from the floor.
Step 4
Lift your left leg up 12 to 24 inches while keeping the right leg 6 inches from the floor.
Step 5
Switch leg positions. Continue to alternate. Sets can be done as time durations or as numbers. Start with 30 seconds and build up to 60 seconds per set or perform 30 to 50 kicks per set. Perform three sets.
Step 6
Place your hands in the small of your back to relieve the stress on the lower back if you experience the lower back popping up during the set.
Tips and Warnings
- Stop if you begin to experience back pain. Working through each kick slowly forces the small muscles to build control. Add ankle weights as you become proficient with kicks to increase resistance to core muscles.
Things You'll Need
- Exercise mat
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