Scissor Kicks

1. Lie on your back with your hands placed under your hips or by your sides. Keep your legs straight and extended.
2. Lift both legs off the ground a few inches, engaging your core muscles to support your lower back.
3. Begin the scissor motion by lifting one leg higher while lowering the other, creating a crisscross movement.
4. Continue to alternate the position of your legs in a controlled and rhythmic manner.

1. Keep your core muscles engaged throughout the exercise to support your lower back and maximize the effectiveness of the movement.
2. Perform the scissor kicks at a controlled pace, emphasizing quality over quantity. Avoid using momentum.
3. If you feel strain in your lower back, place your hands under your hips for added support or slightly elevate your upper body.
4. Keep your legs as straight as possible without locking your knees to target the lower abdominal muscles.
5. Maintain a consistent breathing pattern to help coordinate your movements and enhance focus.

Easier

• If you're a beginner or experience discomfort in your lower back, reduce the range of motion by keeping your legs closer to the ground.
• Perform scissor kicks with slightly bent knees if you find straight legs challenging or if you have any knee concerns.
• Place your hands under your hips or use a slight elevation for your upper body if you need additional support.

Harder

• Perform with light ankle weights.