Such an exercise as scissors is familiar to everyone from school physical education lessons. Despite its simplicity, it is very effective in strengthening the press and forming a beautiful silhouette.
Muscle work
Scissors have a complex effect on the entire rectus abdominis muscle. At the same time, its lower part is perfectly worked out, which usually reacts poorly to the load. Regular exercise will strengthen the press and make the stomach flatter.
Muscles involved in the exercise.
It should be understood that neither scissors nor other strength exercises in themselves contribute to the burning of excess fat. If, in addition to strengthening the abdominal muscles, you want to achieve a reduction in volume, be sure to combine scissors with cardio.
Execution technique
How to make scissors? To get started, take your starting position.
- To do this, lie on the floor, after laying a gymnastic mat or towel on it. It is not recommended to perform the exercise on a sofa or other soft surface, as this makes it traumatic.
- Raise your straight legs up, slightly lifting them off the floor (about 10–20 cm). Place your palms on the floor and place them under your buttocks. This will help lift the bottom of the buttocks and relieve excess tension from the back. You should feel the lumbar area relax and press firmly against the floor. Now you can start the exercise.
Start with your feet. The left leg should move to the right, and at the same time the right leg should move to the left. Then the movement is repeated in reverse, imitating the movement of scissors.
Make sure that the legs remain straight at all times and do not fall to the floor, and the toes are extended forward. It is also important not to bend the knees, as this significantly reduces the effectiveness of working out the press.
Scissors technique. Do two sets of one minute each. should be no more than 30 seconds.
Fixing bugs
The most difficult moment for beginners is to keep the legs in an elevated position throughout the exercise. The difficulty is caused by the fact that the abdominal muscles are not strong enough and can not cope with the load.
If this happens during the second set, try increasing the rest time or reducing the number of repetitions.
If this problem occurs during the first approach, simplify the exercise. Remove your hands from under your buttocks, lift your upper body and rest on your elbows. Making scissors in this position is much easier. Over time, the abdominal muscles will strengthen, and you will be able to perform the standard version of the exercise.
Exercise variations
- Stretch your arms along the floor and lift straight legs 10-15 cm from the floor surface. As you exhale, lift your left leg up, keeping it straight. As you exhale, lower it down. Repeat with the right foot.
- You can try the so-called static scissors. Simply lift your straight legs off the floor and hold this position for a minute.
- Exercise can be performed with weights. After you can easily do 2 minute approaches, put on special weights weighing 0.5 kg on your legs. This will give the muscles an additional load and allow you to achieve even more impressive results. Most importantly, make sure that the lower back does not come off the floor.
For best results, do scissors 3-4 times a week, in addition to other exercises to strengthen the abdominal muscles. An integrated approach is very effective. Already after 2 months you will see that your stomach is noticeably tightened.
In the arsenal of fitness adherents there are many exercises that allow you to work out and tighten the abdominal muscles. However, usually the training program consists of only a few of the most popular exercises. Over time, the muscles get used to them, and training becomes less effective. Guided by the desire to add some variety to their training, many opt for the Scissors exercise known from childhood. Let's find out how to perform this exercise correctly so that it brings the maximum effect.
Muscle work
Exercise "Scissors" is aimed at working out the abdominal press, in particular its lower part. The middle and upper sections of the press are also involved in the movement, but less actively. For the legs, the Scissors exercise is also effective, since the hip flexors are connected to the work. The target is the iliopsoas muscle. The role of synergists is played by such tensor of the fascia lata, comb, adductor and rectus femoris. The quadriceps and abdominal muscles (straight, oblique and transverse) act as movement stabilizers.
How to do the exercise "Scissors"?
This exercise has four difficulty levels. They differ only in the angle between the torso and legs. The higher the level of the athlete, the smaller this angle and the more the lower part of the press is loaded. For a person with average physical fitness, the first two levels may seem too easy, but for many, they are the only opportunity to master this exercise. These levels are for beginners, people recovering from injuries, and postpartum women. Those who suffer from excess weight are also advised to start with large angles in order to protect the back from overload. So let's take a look at each level.
Zero level - 90°
Starting position - lying on your back. It does not change depending on the level. If it will be difficult to work with raised legs, you can grab your hands on an immovable object. This can be the lower partition of the Swedish wall, the leg of the cabinet and so on. The main thing is that when performing swings, this object remains motionless and helps the athlete keep the lower back pressed to the floor. Having taken the starting position, you need to adjust your breathing. In general, before any exercise, it is recommended to breathe properly for 30-60 seconds. The word "correctly" means deep (abdomen) and slowly. The rhythm of breathing should prepare the body for the work ahead.
Having taken the starting position and adjusted breathing, you need to raise your legs to an angle of 90 °. If it is difficult to raise straight legs, you can raise them in a bent state, and then straighten them. The exercise is done with such an angle of inclination of the legs at which the back will not experience discomfort. If you can get your legs below 90° without any problems, then you should immediately move on to the next level. In fact, the press and legs are included in the work even at a right angle.
Having taken the necessary position, you can get to work. The essence of the exercise "Scissors" is the simultaneous alternating crossing of the legs from Spreading your legs too wide is not recommended. For one breath and exhalation, there should be about two swings with one leg, that is, there is no need to rush. Thoughts should be focused on the lower abdomen, for which the exercise is performed. Having done the movement the required number of times (it will be enough to tire the muscles by 80% in one approach), you need to return to the starting position and normalize your breathing. After a short pause (about 30 seconds), you can proceed to the second approach. 3-5 approaches 3 times a week will be enough for the training to bear fruit and the muscles are not overloaded.
First level - 60°
It is necessary to move to this level if lowering the legs to the indicated degree does not cause discomfort. Crossing the legs occurs in exactly the same way as in the previous level. If it is difficult to raise the legs immediately to 60 °, you can start the movement from 90 ° and gradually lower them.
Second level - 30°
After a month of intensive training, most likely you will be able to move to this level. In this position, keeping the lower back pressed to the floor is more difficult, so it is recommended to put your hands under it with your palms down. Otherwise, the execution technique does not differ from the previous levels. For a change, you can try to do not only horizontal, but also vertical swings.
Third level - 10°
Everything is the same here, only the legs are even lower, the press is even more tense. Having reached this level, it is recommended to increase the frequency of movement up to 4-6 swings per breath / exhalation. It is important to ensure that the legs are as straight as possible, and the socks are elongated.
Complicated version
If the usual Scissors exercise has become too simple for you, you can complicate it. The first option is to perform the movement with the pelvis raised. To do this, from the starting position lying down, you need to move to the “sloping birch” position, holding the pelvis and lower back on the palms. The main thing is that when the back remains in a stationary position. The second option is to raise the body while performing Scissors. The arms can be bent at the elbows, as when performing standard twists. Remaining in this position throughout all approaches, you can additionally lightly load the upper section of the press.
Option "on the stomach"
Having mastered the classic exercise “Scissors” for the press, you can try a variation for the back, which is performed. It is most convenient to do this exercise on a special simulator, but if you wish, you can also adapt improvised means for it. The main thing is that their surface is hard enough. This version of the Scissors allows you to work out the lower back well, as well as tighten the buttocks and the back of the thighs. Thus, the classic exercise and the “on the stomach” option are not mutually exclusive.
The benefits of exercise "Scissors"
Since this exercise is performed with your own weight, it is quite difficult to overload the body by performing it. In addition, "Scissors" does not require any additional equipment, special skills and a lot of free space. They can be performed by people of any age and skill level. It is noteworthy that the exercise is suitable for people with back injuries, and in some cases it is included in the rehabilitation therapy program. The ability to vary the load allows you to master the movement gradually, which will be in the hands of people with poor training.
"Scissors" are among the ten most effective exercises for the development of abdominal muscles and are complex, since the load focuses on a whole spectrum of muscle fibers. The “relative” of this exercise is the “Bicycle”.
There are a fairly large number of exercises that affect the abdominal muscles. They allow you to quickly and effectively tighten this area and make the tummy flat and attractive. However, such exercises on simulators are contraindicated for those people who have diseases or back injuries. And in this case, the well-known exercise comes to the rescue - leg scissors. But even such a simple exercise requires correct execution and has some nuances.
What's the use?
Any feasible training is beneficial for the human body. And the inclusion of leg swings in your occupation can lead to the following results.
- The exercise scissors for the press helps to increase the supply of oxygen to the whole body and especially the abdominal muscles.
- Incorporating scissors into your workout will benefit the most problematic part of the abs - the area just below the navel. But at the same time, absolutely all the abdominal muscles are worked out during execution, so this area of \u200b\u200bthe body will become more toned.
- If you regularly make scissors, then the benefits will be not only for the press. The muscles of the thighs will also tighten and visually lengthen. And the interfemoral lumen will become more noticeable.
- Such exercises well help to burn extra calories, which means they help with weight loss. It is estimated that 10 minutes of intense scissoring will burn about 70 calories. Therefore, such classes are very often included in the complex of exercises for people with obesity. Normal motor activity in such people is reduced due to the high load on the knee joints, and scissors help to compensate for this deficiency if they are done quite regularly, albeit a little.
- In addition to the press and hips, such workouts help to make your waist more pronounced.
- The back muscles are strengthened. Moreover, the benefit will be not only from the movement of the muscles, but also from the work of the lower vertebrae.
Expert opinion. All of the above is very important in the rehabilitation of some patients. First of all, this applies to those people who have had a fracture of the femoral neck. The inclusion of leg swings in the exercise therapy complex helps to speed up the rehabilitation process. The fact is that during training, quite a lot of muscles responsible for walking and running are involved.
In addition to all this, the advantages of leg swings include the fact that it does not require any special equipment to perform, and that you can independently adjust the complexity and intensity.
The main muscles that work when performing this exercise are the rectus abdominis, oblique abdominis, rectus femoris. But besides this, many small muscles are included in the work, most of which are very difficult to work out.
According to the American Council on Exercise for 2015, this exercise closes the top ten.
Proper execution
The scissors exercise, which is performed for the press, has various levels of difficulty. And this is great, as it allows people with any degree of preparedness to include it in training. It will only be necessary to choose the difficulty that suits you and familiarize yourself with the correct technique. The first workouts can be done under the supervision of a trainer, especially if you have injuries or you are a complete beginner, and in the future you can practice on your own without fear of injury or harm to your body.
Zero level
In this case, the legs during the exercise should be at an angle of 90 degrees. Starting position: lying on your back with legs pulled up to the body. The angle at the knees should be approximately 30 degrees. During swings, the body must remain motionless. For relief, you can hold your hands on the stabilizer located above your head. In the hall, this is the lower step of the Swedish wall, and at home it may be the lower part of some furniture.
After taking the starting position, adjust your breathing. It should be quite deep and set the right rhythm. Then, while inhaling, the press tightens, and the legs straighten and rise in such a way that they form a right angle with the body. Then, just as quickly, they lower and bend. Then you should repeat the straightening of the legs and vice versa. During such a movement with your legs, you should feel in which position the spine will be as comfortable as possible.
Stop in this most comfortable position and start swinging your legs. They should cross and diverge in different directions. The rhythm is best observed as follows: 2 swings for each breath and 2 for each exhalation. At first, you will have to monitor your breathing, and then you will do everything automatically. After 10 breaths / exhalations, you can lower your legs to their original position and rest a little. To begin with, you should perform from 3 to 5 visits. And over time, their number can be increased.
First level
It will be possible for a beginner to switch to this difficulty when the back stops feeling discomfort when lowering / raising the legs to 60 degrees relative to the floor. If it is initially easy for you to perform the scissors exercise for such raised legs, then you can safely start from this level.
Execution starts in the same way as on zero difficulty. After completing a series of swings at a height of 60 degrees, you can raise your legs to 90 degrees to rest and do a series of swings already in this position. If such series are difficult, then you can lower your legs down and rest.
A complete transition to this level is considered at the moment when from a prone position you immediately raise your legs to 60 degrees and perform all 3-5 visits in this position.
If you want to press the relief of the press and accelerate weight loss, then with legs raised to 60 degrees, you can perform swings not only parallel to the floor, but in an up and down direction.
Second level
On average, it is believed that the transition to this difficulty occurs after a month of regular training. But do not be upset if after a month at the first level it is still difficult for you to move to the second. Each of us has a different level of physical fitness training of the body. At the second level, the scissors exercise is performed at an angle of 30 degrees with respect to the floor.
All stages described in other levels are repeated, only the height to which the legs rise / fall is different. However, it is at the second level that it is necessary to carefully monitor the correct execution of the exercise. If, when raising the legs to 90 degrees, the back itself is pressed against the floor, then at 30 degrees, the lower back strives to break away from the surface. To control the correct execution, you can put your hands under your lower back and buttocks, palms down. All movements are performed by the abdominal muscles.
Advice from an expert. Many coaches do not voice this, as they consider this information to be known to everyone. However, beginners should definitely be aware that during the execution of scissors, you should ensure that the neck muscles are relaxed. The same applies to the muscles of the shoulder girdle. If you strain these muscles, then the effectiveness of the scissors is significantly reduced, and after training you get discomfort or even soreness in the neck, shoulders and arms.
Third level
At this level, the scissors exercise is performed at an angle of 10 degrees from the floor. It is from this level that prepared and physically developed people are advised to start.
Mahi in this position can be performed vertically and horizontally. You can even alternate between different options. The main thing is that the legs do not touch the surface. Since there is nowhere to lower your legs further, you can increase the complexity by increasing the intensity. Try to bring the number of swings per inhalation / exhalation to 4. At the same time, the legs should be straight and the toe extended forward.
Scissors lying on the stomach
Experts advise moving on to this version of the exercise only when you have completed all the levels in the classic version. Performing it on the floor is not very convenient. Therefore, in the hall you can use the simulator for the press, and at home you can adapt furniture with a hard surface.
Scissors, which are performed lying on the stomach, strengthen the back well, but they have less effect on weight loss than the classic version. They also help to tighten the muscles of the buttocks and the back of the thigh.
Having taken the starting position lying down, raise your legs 10 degrees from the floor and perform swings in the horizontal and vertical direction. At the same time, you need to hold yourself in the correct position with your hands.
Advice from an expert. Even if you have mastered all the levels of classic scissors and switched to reverse ones, you should not forget about the classics. Alternating will help develop muscles more harmoniously. If ordinary scissors seem too simple to you, you can try various complicated options. For example, do an exercise with weights. Or do swings with the body body raised, but at the same time carefully monitor the correct fit.
The scissors exercise is quite simple, and most of us have done it since school. However, at the same time, it is very effective both for giving relief to the press, and in general for losing weight. If you do scissors regularly, then in a couple of weeks you will notice the first results.
The most exciting areas for weight loss are the lower abdomen, thighs and buttocks. To get rid of annoying excess fat in this area will help exercise "scissors".
What muscles are involved
The exercise has a special effect on the muscles of the abdomen and hips. Most work during its execution:
- muscles of the abdominal zone responsible for the press: straight, oblique and transverse;
- lateral broad muscle of the thigh;
- rectus femoris;
- large and long adductor muscles;
- biceps femoris.
The benefits and benefits of exercise
Due to the fact that the “scissors” affect the muscles of the press, as well as the superficial and deep muscles of the thigh, the following elements of the body are improved during the exercise:
- press (depending on the goal and the applied load, you can get both a flat tummy and coveted cubes);
- waist, which becomes more beautiful and thin;
- due to the tension of the transverse muscle, the correct posture is formed;
- the hips become more toned;
- legs become slimmer due to the tension of the muscles of the thighs.
"Scissors" options
There are several varieties of "scissors", alternating and combining which you will make training more interesting and effective, since the muscles will not get used to the same load.
Classic vertical and cross "scissors"
Classical and cross "scissors" differ from each other by the planes in which leg swings are performed. With classic "scissors" swings are performed vertically: when lowering the left leg, the right leg rises, and vice versa. The legs do not touch the floor. Performing the cross “scissors” exercise, leg swings are done from side to side: the right leg goes to the left, the left leg to the right.
Video: how to do the exercise correctly, the technique for performing classic "scissors"
These types of "scissors", in turn, are divided into subspecies. Depending on your physical fitness, the exercise is performed at an angle of 90, 60, 30 or 10 degrees.
If you are a beginner, you are overweight, or right now you are going through a period of rehabilitation after an injury, then start with “scissors” at 90 degrees.
- Starting position - lying on your back, arms extended along the body. In order to make the exercise a little easier, you can grab the edges of the rug with your hands - this will help to press the lower back to the floor.
- Bring one leg up perpendicular to the floor, then switch legs without lowering your feet to the floor.
- We breathe in the stomach, counting in order from 1 to 10: for the first ten - we inhale slowly and deeply, for the second - we exhale.
We repeat the exercise for 20-30 seconds in 3-5 sets.
After some time of practicing scissors in the 90-degree position, you will no longer feel discomfort in your back when lowering your legs. And this means that it's time to move on and move to a higher level, lowering your legs a third lower - at an angle of 60 degrees.
The order of the exercise is the same as described above.
- Lie down in the starting position: arms lie on the back of the head or extended along the body, legs are raised at an angle of 90 degrees;
- Lower your legs 30 degrees lower and perform the exercise, alternating between vertical and horizontal swings;
- Watch the rhythm of your breathing!
Do 3-5 sets. The goal is to immediately raise your legs to 60 degrees, and do not bend them when lowering to the floor.
After a while, you can go even lower - by 30 degrees.
- We lay down on our backs. We put our hands under the lower back or buttocks. Legs at an angle of 30 degrees;
- We perform the exercise according to the already known algorithm. The lower back should be firmly pressed to the floor, the shoulder and neck muscles should be relaxed.
We perform at least 3 sets 3 times a week.
The most difficult level is "scissors" at a height of 10 degrees. This level will be conquered only by those who have good physical fitness.
- Take the starting position - lying on your back, hands under the buttocks, legs extended.
- Raise your legs to a height of 10-15 cm.
- Make horizontal or vertical swings without touching the floor surface. Our goal is to gradually increase the frequency of swings, to do 4 swings on one breath.
When performing the “scissors” exercise, you can use additional tools: a gymnastic ball, small dumbbells for the hands and leg weights weighing 0.5 kg.
Reverse "scissors" for pumping legs and press
You can do vertical and horizontal leg swings while lying on your stomach. In this position, in addition to the muscles of the press and hips, the gluteal muscles are effectively involved.
Lying on the floor
- We accept the starting position: we lie down on the stomach, hands under the chin. You can keep your head straight or put it on your hands - follow your feelings and position yourself as you like.
- We make horizontal swings with our legs without touching the floor. Perform 10-20 swings in one approach.
This type of exercise can be made more difficult by stretching straight arms in front of you and swinging both arms and legs at the same time.
Lying on a bench
Using a bench or a simulator, in the reverse "scissors" position, you can perform not only horizontal, but also vertical swings.
- Sit on a bench so that your body is on it and your legs are in the air. Grasp the edge of the bench firmly with your hands.
- Perform 10 vertical and horizontal swings, not forgetting to monitor your breathing and balance.
High "scissors"
Those who are familiar with such a fitness technique as Pilates know a special kind of “scissors”, in which the lower part of the body is on weight.
- Lying on your back, stretch your arms along the body, put them palms down. Straighten your legs and lift them up to a 60 degree angle or higher.
- Slowly lift your pelvis off the floor (feet should be above your head), supporting yourself under the lower back.
- Take a breath. Lower one leg, the other should remain motionless.
- Change the position of the legs as you exhale.
- Repeat the exercise 10 times for each leg.
- When finished, bring your legs together over your head and gently lower your lower body to the floor.
Perform this exercise only if you are in good physical condition.
Video: technique for performing high "scissors" for the legs
By performing this type of “scissors”, you pump not only the muscles of the hips and abdominal area, but also many others. Namely:
- muscles of the back and abdomen, which stabilize the position of the spine;
- muscles that extend the leg in the hip and knee joints;
- gastrocnemius and soleus muscles;
- muscles that extend the arm at the shoulder joint;
- muscles that bring the shoulder blades together.
Secrets and subtleties of the exercise
- Keep your body still and do not move your arms during the exercise.
- Raise your legs straight without bending your knees.
- Don't forget about proper breathing.
- Do not chase speed, perform ups and downs at an average pace.
- 10 minutes of training burns 60-80kcal. By the way, reverse “scissors” are more effective in this sense.
- To burn 100-110 kcal in 10 minutes exercise in the pool. effect from 40 minutes such training may be equal to the effect of strength training.
- For best results, you need 3-4 workouts per week in conjunction with other exercises to strengthen the abdominal muscles.
- During one workout, do 3 sets of 45-60 seconds every. The number of swings depends on your physical form.
- A noticeable effect of the exercise can be seen through 2 months after the start of training.
Exercise "scissors" can be complicated by exercising with dumbbells
Exercise "scissors" is distinguished not only by its availability, but also by its benefits and effectiveness. Vertical and horizontal swings are able to pump your hips and abs in a relatively short time. But for impressive results, constant physical practice is needed. And most importantly, remember - there is a time for everything. Do not overestimate your capabilities and do not rush to move to the next level, and then you will be rewarded with a flat tummy, slender legs and elastic buttocks, and you can only leave positive feedback about the exercise.
The body is straight, in an inclination, the arms are widely spaced slightly below the line of the shoulders, the palms are parallel to each other in a circle. Bending your arms at the elbows, approach the wall and then gently push yourself away from it, trying to do this minimally with the muscles of the arms and maximally with the pectoral muscles. Elbows during push-ups go to the sides and do not fall down. Repeat 10 times.
Exercise 2. “Scissors with hands”
Standing straight, arms spread as far as possible to the sides (feel the stretching of the pectoral muscles), palms pointing down. Join hands crossed in front of you: first one hand on top, when repeating - the other. Perform slowly, be sure to consciously strain and stretch the pectoral muscles. Repeat 30 times.
Exercise 3. “Circular swings”
Standing straight, with both arms slightly bent at the elbows, perform synchronous swings with maximum amplitude: first forward (as when swimming with a butterfly), then back (as when swimming on your back). Repeat 15 times on each side.
ANTI-CELLULITE COMPLEX
Exercise 1. “Swinging with legs”
Standing straight, arms out to the sides, parallel to the floor, palms down. Swing back and slightly to the side. Perform first with one foot, then with the other. Do not tilt the body forward, do the movement with maximum amplitude, but not with a jerk, but with a contraction of the muscles of the buttocks. Repeat 30 times on each leg.
Exercise 2. “Crane”
Standing straight, arms bent at the elbows, parallel to the floor. Raise the leg, touching the elbow with the knee, then lower the leg without touching the floor. Keep your body in perfect alignment. Perform first with one foot, then with the other. Repeat 30 times on each leg.
Exercise 3. “Boat”
Lying on the floor on your stomach, rest your forehead on the palms of your hands. Raise both legs off the floor as high as possible, tensing the muscles of the buttocks, then lower the legs to the floor, but without touching. Repeat 30 times.
Exercise 4. “Scissors with legs”
Lying on your back, hands under the coccyx, straight legs raised above the floor at an angle of 45 degrees. Cross your legs alternately (first one leg on top, when repeating - the other), with maximum amplitude. Repeat 30 times.
Exercise 5. “Scissors with hands”
Lying on your back, emphasis with bent legs against the wall, arms extended forward. Raise the upper part of the rounded back off the floor, then return to the starting position. Perform at an average pace. At the same time, the lower back is pressed to the floor all the time, the arms are extended forward, the press is in tension. Repeat 30 times.
Exercise 6
The final and very important part of the complex is an exercise for static tension of the whole body. Arms and legs are shoulder-width apart, hands are on the line of the shoulder, body and legs are perfectly straight. Hold the body in this position for 1-2 minutes.
