Scissors (female) – Video Exercise Guide & Tips

Scissors (female) - Video Exercise Guide & Tips

Get ready to tone and strengthen your body with the scissors exercise!

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique to target key areas of the female body. Whether you're a beginner or advanced, we've got variations and modifications to suit your needs.

Plus, we'll share tips to help you maximize your results.

Let's get started and achieve your fitness goals with scissors!

Key Takeaways

  • Scissors exercise strengthens inner thigh muscles and improves lower body strength and stability
  • Proper form and technique include engaging the core, maintaining a neutral spine, and controlling the movement
  • Scissors exercise can be modified with ankle weights or resistance bands for added resistance
  • The exercise targets the abs, hips, and thighs, tones legs and core, and improves flexibility and balance

Benefits of Scissors Exercise

One benefit of the scissors exercise is its ability to strengthen the muscles in your inner thighs. When performing this exercise, you engage the adductor muscles, which are responsible for bringing your legs together. By consistently incorporating the scissors exercise into your workout routine, you can effectively target and tone these muscles.

The scissors exercise primarily works the adductor muscles, also known as the inner thigh muscles. These muscles play a crucial role in stabilizing your legs and hips during movement. Strengthening them can improve your overall lower body strength and stability, making everyday activities easier and reducing the risk of injury.

To incorporate the scissors exercise into a full body workout routine, you can add it as a lower body exercise. You can perform it in combination with other leg exercises such as squats, lunges, or deadlifts. This way, you can target multiple muscle groups and create a well-rounded workout.

Remember to start with a warm-up and gradually increase the intensity of the exercise as you become more comfortable. As always, listen to your body and modify the exercise as needed to avoid any discomfort or strain.

Proper Form and Technique

To ensure proper form and technique when performing the scissors exercise, focus on maintaining stability and control in your movements. Here are some tips to help you execute this exercise correctly:

  • Keep your core engaged throughout the movement to provide stability and prevent strain on your lower back.
  • Maintain a neutral spine by avoiding excessive arching or rounding of your back.
  • Control the movement by keeping your legs straight and lowering them slowly and under control.
  • Avoid using momentum to swing your legs up and down, as this can diminish the effectiveness of the exercise and increase the risk of injury.

When performing the scissors exercise, no equipment is needed as it's a bodyweight exercise that primarily targets the abdominal muscles. However, if you prefer added resistance, you can use ankle weights or a resistance band around your ankles.

By following these guidelines and paying attention to proper form and technique, you can maximize the benefits of the scissors exercise and reduce the risk of injury.

Now, let's move on to the next section, where we'll discuss how this exercise specifically targets the female body.

Targeting the Female Body

When targeting the female body during the scissors exercise, focus on engaging your core and maintaining stability and control in your movements.

Feminine fitness is all about tailoring workouts to suit the specific needs and goals of women. Gender-specific workouts can help women achieve a lean, toned physique while also improving strength and overall fitness.

The scissors exercise, also known as the Pilates scissors or leg crisscross, is a great exercise for targeting the lower body, specifically the abs, hips, and thighs.

To maximize the effectiveness of this exercise, start by lying on your back with your legs extended straight up towards the ceiling. Engage your core by drawing your navel towards your spine, and lower one leg towards the ground while keeping the other leg lifted.

Alternate between legs in a controlled and fluid motion, making sure to keep your core engaged and your movements smooth. This exercise not only tones the legs and core, but also improves flexibility and balance.

Remember to listen to your body and modify the exercise as needed, and always consult with a fitness professional before starting any new exercise routine.

Variations and Modifications

To further enhance the effectiveness of the scissors exercise for targeting the female body, you can explore various variations and modifications that cater to your specific fitness goals and abilities. Here are some options to consider:

  • Scissor exercise modifications for beginners and advanced levels:
  • Beginner modification: Start by lying on your back with your hands by your sides. Lift your legs off the ground, keeping them straight and together. Slowly open your legs into a V shape, then bring them back together.
  • Advanced modification: Perform the scissors exercise with ankle weights or resistance bands to add extra resistance and challenge your muscles.
  • Variations of scissors exercise for targeting different muscle groups:
  • Inner thigh focus: Lie on your side and lift your top leg while keeping it straight. Cross it over your bottom leg in a scissor-like motion, engaging your inner thigh muscles.
  • Abs and oblique focus: Perform the scissors exercise while lifting your upper body off the ground, reaching your opposite elbow towards your opposite knee. This will engage your abs and obliques more intensely.

Tips for Maximizing Results

To maximize your results with the scissors exercise, incorporate these tips into your routine.

One common mistake to avoid is rushing through the movement. Take your time and focus on maintaining proper form throughout each repetition. It's important to engage your core muscles and keep your lower back pressed firmly into the ground.

Another tip is to incorporate scissors into a full body workout. By combining it with other exercises that target different muscle groups, you can create a more effective and well-rounded workout. For example, you can perform scissors after doing a set of squats or push-ups. This won't only help you burn more calories but also challenge your muscles in different ways.

Lastly, remember to listen to your body and adjust the intensity as needed. If you're a beginner, start with a lower number of repetitions and gradually increase over time. If you're more advanced, you can add ankle weights for an extra challenge.

Frequently Asked Questions

How Many Calories Can I Expect to Burn by Doing the Scissors Exercise?

By doing the scissors exercise, you can expect to burn calories and get a good workout. The exact number of calories burned will vary depending on factors like your weight, intensity, and duration of the exercise.

However, the scissors exercise is known to be an effective way to engage your core muscles and increase calorie burn. To modify the exercise, you can use your hands for support or adjust the speed and range of motion to suit your fitness level.

Can I Do the Scissors Exercise if I Have Lower Back Pain?

If you're experiencing lower back pain, you may be wondering if you can still do the scissors exercise. It's important to listen to your body and prioritize your comfort and safety.

There are modifications you can make to the scissors exercise to alleviate lower back pain, such as using a towel or pillow for support.

If you're looking for alternative exercises that target the same muscle groups without straining your lower back, consider trying exercises like leg raises or glute bridges.

How Often Should I Incorporate the Scissors Exercise Into My Workout Routine?

To determine the ideal frequency for incorporating the scissors exercise into your workout routine, consider your overall workout goals and the intensity of the exercise. It's important to listen to your body and not overdo it.

Start by doing the scissors exercise once or twice a week, and gradually increase the frequency as you feel comfortable. Additionally, you can vary the exercise by trying different variations or adding weights for added challenge.

What Are Some Common Mistakes to Avoid While Performing the Scissors Exercise?

When performing the scissors exercise, it's important to be aware of common mistakes to avoid. Proper form is key to maximizing the benefits of this exercise.

One mistake to watch out for is lifting your head and neck off the ground, which can strain your neck muscles.

Another mistake is letting your lower back arch, which takes away from the engagement of your abdominal muscles.

Keep these tips in mind to get the most out of your scissors exercise.

Are There Any Specific Breathing Techniques I Should Follow While Doing the Scissors Exercise?

When doing the scissors exercise, it's important to focus on your breathing techniques and proper form. By using the right breathing techniques, you can enhance the effectiveness of the exercise and maintain proper form throughout.

Take a deep breath in as you lift your legs, and exhale as you lower them. This will help engage your core and keep your movements controlled.

Remember to always listen to your body and breathe naturally as you perform the exercise.


In conclusion, the scissors exercise is a beneficial workout that targets the female body, particularly the lower abs and inner thighs.

By following proper form and technique, variations and modifications can be incorporated to maximize results.

Remember to stay consistent and challenge yourself to achieve your fitness goals.

Incorporating the scissors exercise into your routine will help strengthen and tone your muscles, leading to a healthier and more confident you.

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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