Scissor kicks are a useful addition to your floor exercise routine. BodyBuilding.com lists scissor kicks, also called flutter kicks, as a butt-building hip extension exercise. While scissor kicks can be challenging at first, they become more accessible as you gain core strength. Proper technique helps prevent back strain. You can perform scissor kicks on a weightlifting bench or on a bed or table at home. Get your butt into shape with this exercise, based on swimming kicks.
Step 1
Lie on your stomach on a weightlifting bench, bed or table.
Step 2
Hang onto the front end of the bench or table, keeping your elbows bent. Keep your head facing down so you are looking at the floor.
Step 3
Scoot down so that your hips are just in front of the edge of the bench and your toes either touch the floor or hang in the air. The position of your toes will depend on your height and the height of the bench.
Step 4
Squeeze your butt muscles and your hamstrings to bring your legs out to plank position, even with the height of your body.
Step 5
Raise one leg 2 to 3 inches higher than the other. Lower the leg and lift the other leg. Move your legs as if you are swimming in water, keeping your butt tight.
Step 6
Repeat 20 kicks with each leg. Rest for 30 seconds and repeat the sequence of 20 kicks twice more.
Step 7
Lower the other leg until it is 2 to 3 inches off the ground.
Step 8
Alternate legs for 10 repetitions. Rest for at least one minute. Work up to three sets of 10 repetitions each.
Things You'll Need
- Bench, table or bed
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