Scissors
Lying on your back with both straight legs hovering, you sweep them apart and cross them over each other in a steady horizontal rhythm while the abs pin your lower back to the mat. Scissors build the deep trunk endurance that holds your spine steady, one small controlled cross at a time. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 sets x 12-15 sec with legs at your lowest flat-back angle | 90 sec |
| Muscle | 3 sets x 20-30 sec continuous crossing | 60-90 sec |
| Endurance | 2-3 sets x 40-60 sec at a comfortable leg angle | 30-45 sec |
Level — Beginner
Beginner at a high leg angle — the same movement becomes genuinely hard as the legs approach the floor.
Proper form — 5 cues
- Lie flat, press the lower back down, and lift both straight legs to roughly 45 degrees.
- Rest the hands beside the hips or tuck them under the tailbone.
- Open the legs a little wider than shoulder width, then sweep them across each other.
- Alternate which ankle crosses on top with every pass.
- Keep the movement horizontal and even — the legs neither rise nor sink as they cross.
Breathing: Steady rhythm — exhale through several crossings, inhale through the next few, matching breath to tempo.
The 3 mistakes Maddy corrects most
Common questions
Scissors vs flutter kicks — what is the difference?
Direction. Flutter kicks beat the legs up and down like swimming; scissors sweep them horizontally across each other. The vertical flutter challenges the abs against a rising-falling lever, while the crossing pattern adds a side-to-side component the deep trunk must steady. They pair well in the same session precisely because the challenge angle differs.
Where should I feel scissors working?
Low and deep in the abdominal wall, roughly between the navel and the hip bones, with some effort in the fronts of the hips — the hip flexors legitimately assist in holding the legs up. What you should not feel is the lower back: any ache or arch there means the leg angle is too low for your current strength. Adjust up and the sensation relocates forward.
How many scissors should a beginner start with?
Think in seconds, not reps. Two or three sets of 15 to 20 seconds with the legs high enough to keep the back flat is a solid opening dose, two or three times a week. Add five seconds to the sets as the flat-back position survives longer, and only lower the leg angle once 40-second sets at the higher angle feel routine.
Related exercises
Harder: Scissor (Advanced)
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