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Last updated February 2, 2026
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abs
Ab Scissors
Lie flat with hands under hips. Lift legs slightly and criss-cross them over each other. Keep your lower back pressed into the floor.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat or comfortable surface.
- Place your hands under your glutes for support and keep your legs extended.
- Step 2Position Your Legs
- Lift your legs off the ground, keeping them straight and together.
- Raise your legs to about a 45-degree angle from the floor.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your core.
- Ensure your lower back remains pressed against the mat.
- Step 4Perform the Scissors
- Slowly lower your right leg towards the ground while keeping your left leg raised.
- Switch legs by raising your right leg back up and lowering your left leg.
- Step 5Maintain Control
- Keep your movements slow and controlled to maximize the effectiveness of the exercise.
- Avoid arching your back; maintain contact with the mat.
- Step 6Repeat
- Continue alternating your legs for the desired number of repetitions.
- Focus on your breathing and keep your core engaged throughout.
- Step 7Finish the Exercise
- After completing your reps, slowly bring both legs back to the starting position.
- Rest for a moment before sitting up or transitioning to another exercise.