Lying Scissors Cross (female) – Video Exercise Guide & Tips

Lying Scissors Cross (female) - Video Exercise Guide & Tips

In this video exercise guide, you'll learn all about the Lying Scissors Cross and how it can benefit you. Proper form and technique are crucial for maximizing effectiveness, so we'll show you the right way to do it.

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We'll also cover common mistakes to avoid and offer modifications and progressions to suit your fitness level.

Get ready to sculpt your muscles and engage your core with this challenging yet rewarding exercise.

Let's dive in!

Key Takeaways

  • Targets abdominal muscles, particularly lower abs
  • Improves core strength and stability
  • Offers variations to target different areas of the abs
  • Can be modified for different fitness levels

Benefits of the Lying Scissors Cross

Experience the numerous benefits of performing the Lying Scissors Cross exercise. This exercise targets your abdominal muscles, particularly your lower abs, helping you to achieve a stronger core. By engaging your core in this exercise, you can improve your overall stability and balance.

There are different variations of the Lying Scissors Cross that you can try to add variety to your workout routine. One variation involves placing your hands underneath your glutes for added support, while another variation is performed with your legs straight up in the air. These variations allow you to target different areas of your abs and challenge your muscles in different ways.

For beginners, it's important to start with proper form and technique. Lie flat on your back with your hands by your sides, palms facing down. Lift your legs off the ground, keeping them straight and together. Begin crossing one leg over the other in a scissor-like motion, while engaging your core to lift your shoulders off the ground. Remember to breathe throughout the exercise and avoid straining your neck or back.

To maximize the benefits of this exercise, incorporate it into a well-rounded workout routine that includes cardiovascular exercise and other strength training exercises. With consistency and proper form, you can reap the benefits of a stronger core and improved stability.

Proper Form and Technique

To perform the lying scissors cross exercise with proper form and technique, it's crucial to pay attention to your alignment. Keep your core engaged and your lower back pressed into the floor to prevent any strain.

Avoid common mistakes like lifting your head or shoulders off the ground and ensure that your legs are straight and fully extended.

Importance of Alignment

Maintain proper alignment during the Lying Scissors Cross exercise to maximize results and prevent injury. Proper alignment is crucial for targeting the right muscles and ensuring that you're getting the most out of your workout.

Here are some key reasons why alignment is important:

  • Efficiency: When you maintain proper alignment, you engage the target muscles more effectively, leading to better results.
  • Injury Prevention: Correct alignment helps distribute the workload evenly, reducing the risk of strain or injury.
  • Posture Improvement: By practicing proper form, you strengthen the muscles that support good posture, leading to improved overall alignment.
  • Balance and Stability: Proper alignment increases your stability and balance, allowing you to perform the exercise with control and precision.

By focusing on maintaining proper alignment, you can optimize your Lying Scissors Cross exercise and achieve the desired outcomes.

Now, let's explore some common form mistakes to avoid for this exercise.

Common Form Mistakes

Avoiding common form mistakes is essential for maintaining proper form and technique during the Lying Scissors Cross exercise.

By focusing on improving stability and preventing injuries, you can maximize the effectiveness of this exercise.

One common mistake is lifting your legs too high, which can strain your lower back and negate the benefits of the exercise. Instead, aim to keep your legs at a controlled height, engaging your core muscles throughout the movement.

Another mistake is allowing your hips to rotate or lift off the ground. This can lead to poor alignment and put unnecessary stress on your lower back. To avoid this, focus on keeping your hips stable and grounded throughout the exercise.

By avoiding these common form mistakes, you can ensure that you're performing the Lying Scissors Cross exercise correctly and reaping its full benefits.

In the next section, we'll discuss the benefits of proper technique and how it can help you achieve your fitness goals.

Benefits of Proper Technique

How can proper technique enhance your results and prevent injuries during the Lying Scissors Cross exercise?

By focusing on proper form and technique, you can reap the following benefits:

  • Improved posture: Performing the Lying Scissors Cross exercise with proper technique helps strengthen your core muscles, which in turn improves your overall posture. This can make you look taller, more confident, and reduce the risk of developing back pain.
  • Increased flexibility: Proper technique during the Lying Scissors Cross exercise involves controlled movements that stretch and activate your leg muscles. Regular practice can lead to increased flexibility, allowing you to move more freely and perform other exercises with greater ease.
  • Enhanced muscle engagement: When you execute the exercise correctly, you engage the target muscles, such as the abdominal muscles, hip flexors, and inner thighs, more effectively. This leads to improved muscle development and toning.
  • Reduced risk of injury: Using proper technique ensures that you're placing the right amount of stress on your muscles and joints, minimizing the risk of strains, sprains, and other injuries.

Common Mistakes to Avoid

Make sure you don't cross your legs too high or too low during the lying scissors cross exercise. One of the most common mistakes people make isn't maintaining proper alignment throughout the movement. When crossing your legs, they should be at a height that allows your lower back to remain flat on the ground. Crossing too high can strain the hip flexors and lower back, while crossing too low can limit the effectiveness of the exercise and put unnecessary stress on the knees.

Proper alignment is crucial to ensure you're targeting the correct muscles and avoiding injury. As you perform the lying scissors cross, keep your core engaged and your lower back pressed into the ground. This will help stabilize your pelvis and maintain the natural curve of your spine. Additionally, make sure to keep your shoulders relaxed and your neck in a neutral position.

Modifications and Progressions

To modify and progress the lying scissors cross exercise, you can incorporate variations that challenge different muscle groups and increase the intensity of the movement. Here are some modifications and progressions you can try:

  • Leg Weights: Add ankle weights to increase resistance and target your leg muscles, making the exercise more challenging.
  • Medicine Ball: Hold a medicine ball between your feet as you perform the scissors cross, engaging your core and adding an extra element of difficulty.
  • Bicycle Scissors: Instead of crossing your legs, mimic a bicycle motion by pedaling your legs in a scissor-like motion. This variation adds cardiovascular benefits and engages your abdominal muscles even more.
  • Reverse Scissors: Start with your legs crossed at the ankles and then alternate crossing them at the knees. This modification targets different muscle groups and challenges your coordination.

By incorporating these modifications and progressions into your lying scissors cross exercise routine, you can continue to challenge your body and see improvements in strength and flexibility.

Remember to listen to your body and progress gradually, ensuring proper form and avoiding any discomfort or pain.

Tips for Maximizing the Effectiveness

To maximize the effectiveness of the lying scissors cross exercise, it's important to focus on proper form techniques. Make sure to keep your core engaged throughout the movement and maintain a stable position.

Additionally, targeting specific muscle groups such as the lower abs and inner thighs can enhance the overall effectiveness of the exercise.

Proper Form Techniques

Maximize the effectiveness of your lying scissors cross exercise by focusing on proper form techniques. To ensure you're getting the most out of this exercise, keep these tips in mind:

  • Common misconceptions: Avoid arching your back or lifting your head off the ground. Maintain a neutral spine throughout the exercise.
  • Injury prevention techniques: Engage your core muscles and keep your abdominal muscles pulled in to protect your lower back. Avoid excessive strain on your neck by keeping it relaxed and supported.
  • Maintain controlled movements: Slowly lower and lift your legs, keeping them straight and crossing them over each other in a controlled manner.
  • Breathe properly: Inhale as you lower your legs and exhale as you lift them back up.

By following these proper form techniques, you can minimize the risk of injury and maximize the benefits of the lying scissors cross exercise.

Now, let's move on to targeting specific muscle groups.

Targeting Specific Muscle Groups

By focusing on targeting specific muscle groups, you can maximize the effectiveness of the lying scissors cross exercise while maintaining proper form techniques.

This exercise is known for toning the lower abs, and by engaging your hip flexors, you can further enhance its benefits.

To effectively engage your hip flexors during the lying scissors cross, start by lying flat on your back with your legs extended. Lift your legs off the ground, keeping them straight, and cross them over each other in a scissor-like motion.

As you do this, focus on contracting your lower abs and squeezing your hip flexors. This will help to activate and strengthen these muscles, ensuring a more effective workout for your core.

Remember to maintain proper form and control throughout the exercise to avoid strain or injury.

Sample Workout Routine Incorporating the Lying Scissors Cross

To maximize your workout routine, incorporate the lying scissors cross exercise into your routine for optimal results. This exercise not only targets your core muscles but also engages your hip flexors and lower abs.

Here is a sample workout routine that incorporates the lying scissors cross:

  1. Warm-up: Begin with a 5-minute cardio warm-up to get your blood flowing and prepare your muscles for the workout.
  2. Lying Scissors Cross: Lie on your back with your legs straight up in the air. Cross one leg over the other in a scissor-like motion, then uncross them and repeat with the other leg. Aim for 3 sets of 10-12 reps.
  3. Plank: Transition into a plank position, resting on your forearms and toes. Hold for 30 seconds and gradually increase the duration as you get stronger.
  4. Bicycle Crunches: Lie on your back with your hands behind your head. Bring your right elbow to your left knee while extending your right leg, then switch sides. Repeat for 3 sets of 10-12 reps.

Remember to maintain proper form throughout the workout and focus on your breathing. Exhale as you contract your muscles and inhale as you release.

Frequently Asked Questions

How Many Calories Can Be Burned by Doing the Lying Scissors Cross Exercise?

You can burn a significant amount of calories by doing the lying scissors cross exercise. This exercise targets your core muscles and helps to strengthen and tone them.

The exact number of calories burned will vary depending on factors such as your weight, intensity, and duration of the exercise.

No equipment is needed for this exercise, making it convenient and easy to do at home or at the gym.

Can the Lying Scissors Cross Help in Reducing Belly Fat?

The lying scissors cross exercise can be effective for overall body toning, including reducing belly fat. By incorporating the lying scissors cross into a comprehensive workout routine, you can maximize its results.

This exercise specifically targets the abdominal muscles, helping to strengthen and tone them. It also engages other muscles in the legs and core, leading to increased calorie burn and overall fat loss.

Remember to consult with a fitness professional for personalized guidance and to ensure proper form.

Is It Safe to Perform the Lying Scissors Cross Exercise During Pregnancy?

During pregnancy, it's important to prioritize safety when exercising. Before attempting the lying scissors cross exercise, consult with your healthcare provider. They can provide guidance on pregnancy modifications and alternative exercises that are safe for you and your baby.

It's crucial to listen to your body and avoid any movements that cause discomfort or strain. Always prioritize your health and well-being during this special time.

Can the Lying Scissors Cross Exercise Be Done Without Any Equipment?

Yes, you can definitely do the lying scissors cross exercise without any equipment. This variation of the exercise allows you to engage your core muscles and work on your hip flexibility.

How Often Should the Lying Scissors Cross Exercise Be Performed to See Results?

To see results from the lying scissors cross exercise, you should perform it regularly. The frequency of this exercise depends on your fitness level and goals. However, a general recommendation is to do it 2-3 times a week.

The lying scissors cross is an excellent exercise for strengthening your core muscles. It targets your abs and obliques, helping to improve stability and posture. Incorporating this exercise into your routine can lead to increased core strength and definition.


The lying scissors cross is a highly effective exercise that targets the core muscles and improves stability and strength. By following proper form and technique, avoiding common mistakes, and incorporating modifications and progressions, you can maximize the effectiveness of this exercise.

Remember to focus on engaging the core and maintaining control throughout the movement. Add the lying scissors cross to your workout routine for a challenging and beneficial workout experience.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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