Abs · Bodyweight
Lying Scissors Cross
The lying scissors cross is a dynamic bodyweight core exercise that challenges the lower abdominal wall and hip flexors through rhythmic crossing motions. It works well as an endurance builder in core circuits or as a low-impact element in conditioning workouts.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Cardio / timed
- Animation
- Men and women
How to do it
- Lie flat on your back with your hands under your glutes for support.
- Lift both legs slightly off the ground, keeping them straight.
- Cross one leg over the other in a scissor motion, then switch which leg is on top.
- Continue alternating in a controlled, rhythmic manner.
Common mistakes
- Arching the lower back off the floor, which shifts mechanical stress onto the lumbar spine instead of the abs.
- Lifting the legs too high toward the ceiling, which dramatically reduces the continuous tension on the core.
- Moving too fast with momentum, which compromises pelvic stability and reduces muscular activation.
- Holding the breath throughout the movement, which limits oxygen delivery and spikes unnecessary intra-abdominal pressure.
Tips
- Press your lower back firmly into the floor during the entire duration of the set.
- Keep your knees straight and point your toes to maintain steady tension through the legs.
- Adjust the height of your feet to manage difficulty: keeping them lower increases core demand, while raising them reduces lumbar strain.
Sets and reps
Perform 3 to 4 sets of 30 to 60 seconds with 30 to 45 seconds of rest between intervals to develop abdominal endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe if I have lower back discomfort?
If you experience back pain, stop immediately and consult a qualified specialist; keeping your legs higher off the floor can also reduce lumbar strain.
Which muscles does this exercise target?
It targets the rectus abdominis and transversus abdominis, with significant assistance from the hip flexors and inner thigh adductors.
