Scissor Kick

Lie down like a cozy bear in a den, then let your legs do tiny scissor flutters! Keep your belly braced and your low back gently glued to the ground so your lower abs do the heavy lifting. Small, controlled kicks beat big wild ones. Steady breaths, steady paws.

Instructions

1. Lie on your back with legs straight and arms by your sides or hands under your hips for support.
2. Brace your core and press your low back gently into the floor.
3. Lift both legs a few inches off the ground with knees mostly straight.
4. Alternate legs up and down in a small, quick scissor motion without letting heels touch the floor.
5. Maintain a steady rhythm and breathing for the desired time or reps.
6. Stop if your low back arches or you feel strain in the hip flexors.

Benefits

• Improves lower abdominal endurance and control
• Trains anti-extension core stability (resisting low-back arching)
• Strengthens hip flexors isometrically and dynamically
• Requires no equipment and minimal space
• Useful as a conditioning finisher for the core

Key Points

• Keep the low back pressed down; reduce range if it arches.
• Use small, controlled kicks to keep tension on the abs.
• Keep legs long and toes pointed or neutral; avoid bending the knees excessively.
• Breathe steadily; do not hold your breath.
• If neck tension occurs, keep head down and relax shoulders.

Common Mistakes

• Arching the lower back and letting the ribs flare
• Kicking too high or too low and losing core tension
• Going too fast and turning it into uncontrolled leg swinging
• Holding the breath
• Leading with the hip flexors due to poor bracing