Abdominal Scissors Crunch - Lying

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie flat on your back on a mat with your legs extended straight.
   • Place your hands behind your head, keeping your elbows wide.
2. Step 2Engage Your Core
   • Tighten your abdominal muscles by pulling your belly button towards your spine.
   • Keep your lower back pressed into the mat to avoid arching.
3. Step 3Lift Your Legs
   • Raise your legs off the ground, keeping them straight and about 6 inches above the floor.
   • Ensure your legs are together and your toes are pointed.
4. Step 4Perform the Crunch
   • Simultaneously lift your upper body off the mat by engaging your core and bringing your elbows towards your knees.
   • Keep your neck relaxed and avoid pulling on your head with your hands.
5. Step 5Scissor Your Legs
   • While holding the crunch position, alternate crossing your legs over each other in a scissor motion.
   • Focus on maintaining the tension in your core throughout the movement.
6. Step 6Lower Your Body
   • Slowly lower your upper body back to the mat while keeping your legs elevated.
   • Maintain control and avoid letting your legs drop to the ground.
7. Step 7Repeat
   • Continue to perform the scissor crunch for the desired number of repetitions.
   • Ensure to maintain proper form and engage your core with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, gently lower your legs to the mat and relax your upper body.
   • Take a moment to breathe and stretch your abdominal muscles.