Exercise Scissors for Abdominal Muscles - Slim Belly

Exercise Scissors for Abdominal Muscles - Slim Belly

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Such an exercise as scissors is familiar to everyone from school physical education lessons.

Despite its simplicity, it very effectively strengthens the press and forms a beautiful silhouette.

Work of muscles

Scissors comprehensively affect 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 your abs and make your stomach flatter.

Exercise Scissors for Abdominal Muscles - Slim Belly
The muscles involved in the exercise.

It should be understood that neither scissors nor other strength exercises alone contribute to the burning of excess fat. If in addition to strengthening the muscles of the press you want to achieve a reduction in volume, be sure to combine scissors with cardio loading.

Technique

How to make scissors? To get started, take a starting position.

  1. To do this, lie down on the floor after first laying a gymnastic rug or towel on it. Doing exercise on a couch or other soft surface is not recommended, as this makes it traumatic.

  2. Lift your straight legs up, slightly tearing them off the floor (about 10-20 cm). Put your palms on the floor and place them under the buttocks. This will help lift the bottom of the buttocks and relieve excess tension from the back. You should feel how the lumbar area relaxes and snuggles firmly against the floor. Now you can start the exercise.

Begin doing leg swings. 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 the opposite, simulating the movement of scissors.

Make sure that your legs remain straight all the time and do not fall to the floor, and the socks are stretched forward. It is also important to prevent bending of the knees, as this significantly reduces the efficiency of the press.

Exercise Scissors for Abdominal Muscles - Slim Belly
Scissors technique.

Perform two sets of one minute each. Rest between sets should be no more than 30 seconds.

We eliminate errors

The most difficult moment for beginners is to keep their legs in a raised position throughout the exercise. The difficulty is caused by the fact that the muscles of the press are not strong enough and can not cope with the load.

If this occurs during the second approach, try to increase the rest time or reduce the number of repetitions.

If this problem occurs during the first approach, simplify the exercise. Remove your hands from under the buttocks, lift the upper part of the body and lean 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.

Variations of exercise

When you master the scissors, you can go ahead and try other options for this exercise.

  • Stretch your arms along the floor and raise 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. Just raise your straight legs above the floor and keep this position for a minute.
  • The exercise can be performed with weights. After you can easily do 2 minute approaches, put on special 0.5 kg weighting agents.

    This will give the muscles an extra load and will achieve even more impressive results. The main thing is to ensure that the lower back does not come off the floor.

For best results, perform scissors 3-4 times a week, not forgetting about other exercises to strengthen the abdominal muscles. An integrated approach is very effective. After 2 months, you will see that your stomach has noticeably tightened.

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Exercise Scissors for Abdominal Muscles - Slim Belly

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

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