Scissors (beginner)
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
Scissors (beginner) is a supine core and hip exercise that targets the hip flexors and lower abdominals while also engaging the inner thighs. Lying on your back, you lift both legs and alternate raising and lowering them in a controlled scissoring motion. The beginner variation keeps the legs at a higher angle to reduce hip-flexor demand and make the movement accessible for those building foundational strength.
How to do the Scissors (beginner)
- 1Lie flat on your back on a mat with your legs straight and arms resting by your sides, palms facing down.
- 2Engage your core by gently pressing your lower back into the mat.
- 3Lift both legs to approximately a 45-degree angle from the floor, keeping them straight.
- 4Slowly raise your right leg toward the ceiling while simultaneously lowering your left leg toward the mat, stopping a few inches above it.
- 5Reverse the motion, raising your left leg while lowering your right leg to complete one rep.
- 6Continue alternating in a smooth, controlled scissoring rhythm without letting either leg touch the mat.
- 7Keep your neck relaxed and your lower back pressed down throughout the set.
- 8After completing the desired reps, lower both legs together to the mat in a controlled manner.
Form tips
- Press your lower back firmly into the mat before and during the movement to protect your lumbar spine.
- Move at a slow, deliberate pace — momentum reduces core engagement and increases injury risk.
- Keep your feet flexed or pointed consistently throughout the set to maintain leg tension.
- Breathe steadily: exhale as you lift one leg, inhale as you lower it.
- If your lower back arches, raise both legs higher until you can maintain a neutral spine.
Common mistakes
- Letting the lower back arch off the mat — this shifts stress from the abs and hip flexors to the lumbar spine, risking lower-back strain.
- Lowering the legs too close to the floor too soon — going beyond your core's ability to stabilize causes the back to arch; keep legs higher until you build strength.
- Using momentum and rushing the reps — swinging the legs removes tension from the target muscles and reduces training effectiveness.
- Holding your breath — breath-holding increases intra-abdominal pressure and can cause dizziness; breathe steadily throughout.
- Tensing the neck and shoulders — lifting or craning the head creates unnecessary neck strain; keep your head flat on the mat.
Frequently asked questions
What muscles do Scissors (beginner) work?
Scissors primarily work the hip flexors and lower abdominals. The inner thighs (adductors) assist in controlling the leg movement, making it an effective all-around hip and core exercise.
How is the beginner version different from the standard Scissors exercise?
The beginner version keeps the legs at a higher angle (closer to 45 degrees) rather than hovering just a few inches off the floor. The higher the legs, the shorter the lever arm, which reduces the demand on the hip flexors and lower abs and makes it easier to maintain proper lower-back contact with the mat.
How many reps and sets should a beginner do?
Start with 2–3 sets of 10–15 alternating reps (5–8 per leg). Rest 30–60 seconds between sets. As your core strength improves, gradually increase reps or lower the leg angle to progress.
My lower back hurts during Scissors — what should I do?
Lower-back discomfort usually means your core is not strong enough yet to keep your back flat. Raise your legs to a higher angle, focus on pressing your lower back into the mat, and reduce the number of reps. If pain persists, stop and consult a healthcare professional.
Can I do Scissors (beginner) every day?
Because it is a bodyweight core exercise with low intensity, most beginners can perform it daily. However, giving your muscles at least one rest day per week helps them recover and grow stronger. Listen to your body and skip a day if you feel excessive soreness.
