Learning the Scissor Kicks in Pilates

Try including scissor kicks into your regimen if you're sick of crunching your way to a stronger core. These supine core workouts, which are performed faceup on the floor, work the transverse abdomini muscles and have a scissor-like effect. For novices, begin with your feet floating just over the mat; as you gain strength, lower them, being careful not to arch your back. Persist in switching legs for every repetition.

Boost Your Abdominal Transverse Strength

One of the key muscles in your core is the transverse abdominis. Other parts of your body will suffer if it weakens since it stabilises and supports your spine. Scissor kicks and other exercises that specifically target the transverse abdominis are excellent ways to strengthen this muscle and lessen lower back pain. The rectus abdominis (the outer core muscles popularly referred to as the six-pack), the obliques (the side ab muscles), and the deep, interior abdominal muscles are all worked out by scissor kicks. They also strengthen your hip flexors, glutes, and quadriceps. To begin, lie on your back, press your arms into the mat at your sides, and tuck your pelvic in. To activate your abs and make sure your lower back isn't arched during the exercise, press your abdomen and tuck your pelvis. Lift your legs gradually until they are about six inches off the ground, then switch them around to form a crisscross so that you are kicking with both of your legs. Perform three sets of ten repetitions.

Boost Your Quads

Your quads and core muscles are strengthened by the scissor kick exercise. This keeps your lower body in balance and keeps your abs from taking centre stage during your workout. Use good technique when performing the scissor kick exercise to gain the most benefit. Maintaining precise form during the exercise enables you to fully contract your abdominal muscles and increase your caloric expenditure. It also guarantees that your muscles are functioning correctly and helps prevent injuries. Assume a prone position, extending your feet and bending your knees to keep your right leg elevated approximately 6 inches above the ground. Cross the left leg over the right and bring the leg in towards your midline. Go back to the beginning location after repeating. In addition to being a terrific complement to your core and ab exercises, scissor kicks are a fun technique to include as a dynamic warm-up or a way to end a sweat session. You'll quickly understand why they're referred to be "kickin' scissor kicks" if you try including them into your next workout.

Boost Your Hip Flexor Strength

Your hip muscles, which are sometimes neglected in core exercises, are crucial for maintaining proper pelvic alignment. It will be more difficult to complete duties if they are weak because your lower back may arch or your front of your body may tilt too far forward. The good news is that you can address these abnormalities by strengthening your hip flexors. Lateral lunges, which entail stepping out to the side and lowering into a lunge position, are an excellent technique for achieving this. To work on your flexors, complete 12 to 15 reps on each leg. When you initially begin this exercise, if you're a beginner, try to maintain your legs straight up and in line with your hips. Another variation on this exercise is the jump squat, which entails a standard squat followed by an abrupt jump up. Your quads and hip flexors will be worked by both. You can increase the difficulty of the manoeuvre by including some ankle weights in your exercise regimen.

Boost Your Pelvis Strength

This ab workout targets your pelvic stabilising muscles in addition to your hips and back. These consist of your hip adductors and iliotibial band (ITB). Lower back tightness and pain can be reduced by strengthening these muscles. Scissor kicks are more difficult to execute and demand greater muscular control, despite having a similar appearance to flutter kicks. When you gain strength, you can experiment with cutting out the crisscross portion of the exercise or adding it to a faster-paced core workout to give it a more aerobic feel. Consider mixing up your ab exercises with a few sets of scissor kicks if your crunching regimen is getting monotonous. For a full-body burn, combine them with other core exercises like planks and v-sits. Nevertheless, if you have a history of lower back pain or chronic injuries, make sure to speak with your physician or physical therapist before attempting these or any other exercises.