Lying Vertical Scissors on Floor (female) – Video Exercise Guide & Tips

Lying Vertical Scissors on Floor (female) - Video Exercise Guide & Tips

Are you looking for an effective workout that targets your core muscles? Look no further than the lying vertical scissors exercise.

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique for this challenging move. Whether you're a beginner or an advanced fitness enthusiast, we've got variations and modifications to suit your needs.

Say goodbye to common mistakes and get ready to maximize your results with these helpful tips.

Let's dive in and transform your abs today!

Key Takeaways

  • Lying Vertical Scissors targets core muscles and improves core strength.
  • It increases flexibility in hips, hamstrings, and quadriceps.
  • The exercise helps maintain proper posture and prevents back pain.
  • Beginners can modify the exercise with bent knees, while advanced variations include using a resistance band or an unstable surface for added difficulty.

Benefits of the Lying Vertical Scissors Exercise

To maximize the benefits of the Lying Vertical Scissors exercise, position yourself on the floor and engage your core muscles while performing controlled leg movements. This exercise is a fantastic way to improve your core strength and increase your flexibility.

By engaging your core muscles during the Lying Vertical Scissors exercise, you aren't only working your abdominal muscles, but also your back and pelvic muscles. This helps to strengthen your core, which is essential for maintaining proper posture, preventing back pain, and improving your overall stability and balance.

Additionally, the controlled leg movements involved in this exercise help to increase flexibility in your hips, hamstrings, and quadriceps. As you extend and lower your legs, you're stretching these muscles and improving their range of motion. This can be particularly beneficial for athletes and individuals who participate in activities that require a wide range of leg movement, such as running, dancing, or playing sports.

By incorporating the Lying Vertical Scissors exercise into your workout routine, you can reap the benefits of improving your core strength and increasing your flexibility.

Now, let's move on to the next section to learn about the proper form and technique for performing the Lying Vertical Scissors exercise.

Proper Form and Technique for Lying Vertical Scissors

Engage your core muscles and maintain controlled leg movements to perform the Lying Vertical Scissors exercise with proper form and technique. This exercise is great for improving core strength and targeting the lower abdominal muscles. Here's how to do it correctly:

  • Lie flat on your back with your legs extended up towards the ceiling.
  • Place your hands by your sides or underneath your glutes for support.
  • Engage your core by drawing your belly button in towards your spine.
  • Lower one leg down towards the floor, keeping it straight and controlled.
  • As you lower one leg, simultaneously lift the other leg up towards the ceiling.
  • Alternate the lowering and lifting motion of your legs in a scissor-like movement.
  • Keep your core engaged throughout the exercise to maintain stability and control.
  • Breathe steadily and maintain a steady pace.

By maintaining proper form and technique, you'll maximize the benefits of this exercise. Engaging your core will help strengthen your abdominal muscles, while the controlled leg movements will target your lower abs.

Remember to listen to your body and start with small movements if you're a beginner. As you get stronger, you can gradually increase the range of motion. Stay consistent and challenge yourself to see progress in your core strength and abdominal muscles.

Variations and Modifications for Different Fitness Levels

As you progress in your fitness journey, there are several variations and modifications available for the Lying Vertical Scissors exercise to accommodate different fitness levels.

If you're a beginner, it's important to start with modifications that are less intense and gradually increase the difficulty as you become more comfortable and stronger. One modification for beginners is to perform the exercise with bent knees instead of straight legs. This reduces the strain on your lower back and allows you to focus on engaging your core muscles.

Another modification is to keep your arms down by your sides instead of reaching them overhead, which can help you maintain stability.

For those who are more advanced, there are advanced variations that can challenge your core strength even further. One advanced variation is to add a resistance band around your ankles. This adds extra resistance and requires you to work harder to keep your legs lifted and straight.

Another advanced variation is to perform the exercise on an unstable surface, such as a stability ball or a foam roller. This forces your core muscles to work even harder to maintain balance and control.

Common Mistakes to Avoid During Lying Vertical Scissors

To ensure proper form and maximize the effectiveness of the Lying Vertical Scissors exercise, it's important to avoid common mistakes. Here are some mistakes to watch out for and tips on how to correct them:

  • Raising your head and neck too high: It's common to want to lift your head and neck off the ground to try and engage your abs more, but this can strain your neck and take the focus away from your core. Instead, keep your head and neck relaxed, and focus on engaging your abdominal muscles throughout the movement.
  • Using momentum instead of control: Swinging your legs up and down quickly may make the exercise feel easier, but it reduces the effectiveness of the movement. To get the most out of the Lying Vertical Scissors, focus on slow and controlled movements. This will engage your muscles more and provide a greater challenge.

Tips for Getting the Most Out of Your Lying Vertical Scissors Workout

To get the most out of your lying vertical scissors workout, ensure that you're fully engaging your core muscles throughout the exercise. This will help you strengthen your abs and achieve better results.

In addition to engaging your core, it's important to focus on your breathing technique. Effective breathing can enhance the effectiveness of the exercise and provide you with more energy and endurance.

When performing lying vertical scissors, make sure to inhale deeply through your nose as you lower your legs towards the floor. Exhale through your mouth as you bring your legs back up to the starting position. This controlled breathing pattern will help you maintain stability and control throughout the movement.

Incorporating lying vertical scissors into a full body workout routine can be a great way to target multiple muscle groups and maximize your workout time. You can include this exercise as part of a circuit, alternating it with other exercises such as push-ups, squats, or planks. This will keep your heart rate elevated and provide a comprehensive workout for your entire body.

Frequently Asked Questions

How Many Calories Does the Lying Vertical Scissors Exercise Burn?

The lying vertical scissors exercise is a great way to work your core muscles and burn calories. While I can't give you an exact number of calories burned, this exercise is known for its effectiveness in toning the abs and improving core strength.

To get the most out of this exercise, make sure to maintain proper form by lying flat on your back, engaging your core, and lifting your legs in a controlled and controlled manner.

Keep up the great work!

Can the Lying Vertical Scissors Exercise Help With Weight Loss?

The lying vertical scissors exercise can definitely help with weight loss. It's known for its efficacy in targeting the abdominal muscles and increasing core strength. By engaging multiple muscle groups, this exercise burns calories and promotes fat loss.

Additionally, there are variations of the lying vertical scissors exercise that cater to different fitness levels. Whether you're a beginner or advanced, you can modify the exercise to suit your needs and challenge yourself.

Is It Necessary to Use a Mat or Can the Exercise Be Done on a Carpeted Floor?

Using a yoga mat instead of a carpet for exercise has its benefits.

While you can do the lying vertical scissors exercise on a carpeted floor, using a mat provides better support and cushioning.

A mat helps prevent discomfort and reduces the risk of injury.

It also adds stability, allowing you to focus on your form and engage your muscles effectively.

Can the Lying Vertical Scissors Exercise Be Modified for Individuals With Lower Back Pain?

If you're dealing with lower back pain, modifying the lying vertical scissors exercise can provide relief. By making a few adjustments, you can still engage your core without exacerbating your discomfort.

Focus on keeping your lower back stable and supported throughout the movement. Avoid any excessive strain or twisting that could aggravate your condition.

How Often Should the Lying Vertical Scissors Exercise Be Performed for Optimal Results?

To get optimal results from the lying vertical scissors exercise, it's important to consider the frequency of your workouts. Although there isn't a one-size-fits-all answer, a good rule of thumb is to aim for at least two to three sessions per week.

However, remember that quality is just as important as quantity. To keep things interesting and challenge different muscle groups, you can also try variations of the lying vertical scissors exercise, such as using resistance bands or adding weights.

Stay consistent and keep pushing yourself to achieve your fitness goals!


Incorporating the lying vertical scissors exercise into your workout routine can offer numerous benefits. This includes strengthening your core and improving hip flexibility. By maintaining proper form and technique, you can maximize the effectiveness of this exercise. Remember to listen to your body and adjust the intensity to match your fitness level. Avoid common mistakes and follow these tips to get the most out of your lying vertical scissors workout.

Stay dedicated and watch as your fitness goals become a reality.

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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