Lying Vertical Scissors on Floor (female)

Lying Vertical Scissors on Floor demonstration gif

Instructions:

  • 1Lie flat on your back on a mat. Place your hands, palms down, on the floor beside you.
  • 2Lift your feet off the floor a few inches and keep them elevated throughout the exercise.
  • 3Raise one leg as high as you can. Keep your other leg a few inches from the ground.
  • 4Lower the raised leg and raise the other, crossing them in a 'scissor' motion.
  • 5Continue alternating your legs, mimicking a scissors opening and closing.

Tips:

  • Keep your lower back pressed to the floor throughout the exercise to engage your abs.
  • Avoid straining your neck during this exercise.
  • Flex your abs as you lift each leg.
  • Exhale as you lift your leg and inhale as you lower it.

Lying Vertical Scissors on Floor: A Comprehensive Guide

The Lying Vertical Scissors on Floor exercise is an excellent bodyweight movement designed to strengthen the hips while engaging the core muscles. This exercise not only enhances flexibility but also improves stability, making it a great addition to any fitness routine.

Benefits of Lying Vertical Scissors

  • Strengthens Hips: This exercise specifically targets the hip muscles, promoting greater strength in this crucial area.
  • Enhances Core Stability: By engaging the core throughout the movement, practitioners can develop better balance and overall body control.
  • Improves Flexibility: Regular practice encourages greater flexibility in the hip flexors and lower body.

How to Perform Lying Vertical Scissors on Floor

  1. Begin by lying flat on your back on a comfortable surface.
  2. Extend your legs straight up towards the ceiling, keeping them together.
  3. Slowly lower one leg towards the ground, while the other leg remains vertical.
  4. Return to the starting position and alternate with the opposite leg.
  5. Repeat this motion for the desired number of repetitions.

Tips for Success

  • Engage Your Core: Keep your abdominal muscles tightened throughout the exercise to support your lower back.
  • Controlled Movements: Focus on slow and controlled leg movements to maximize muscle engagement and prevent injury.
  • Breathe: Maintain a steady breathing pattern to keep your body relaxed and focused during the exercise.

Common Variations

While the Lying Vertical Scissors is a fantastic exercise on its own, variations such as the Flutter Kicks and Leg Raises can be incorporated to add diversity to your workout routine. These alternatives can also target similar muscle groups while providing a change in movement to keep your sessions engaging.

Conclusion

Incorporate the Lying Vertical Scissors on Floor into your fitness program to build strength, enhance flexibility, and improve stability in your hips and core. Remember to focus on form, control, and breathing to maximize the benefits of this effective bodyweight exercise. Happy exercising!

Lying Vertical Scissors on Floor Muscles Worked

Arms

Back

Core

Legs