April 12, 2010
Posted by Brianna Marie
Abdominals 101: Scissor Workout
This exercise is a great way to strengthen your lower abdominal region, which is the hardest place for women to tighten and lose inches.
Women are made with the extra baggage because we can have babies. Well I say, just because we can have babies does not mean we have to have extra weight. This move is also a favorite of mine because it works your inner and outer thighs as well. Add this move to your current abdominal routine and your sure to notice a difference in a short amount of time. If you don’t have an abdominal routine, begin one with this exercise.You’re going to love it!
STEP 1: Get into starting position by laying on your back, legs straight in the air above your hips, toes pointed. Your arms underneath your bottom (Glutes, Butt), your neck long, and shoulders relaxed. Press your lower back gently into the floor and contract abdominals.
STEP 2: Begin by crisscrossing your feet in the up position, keeping legs nice and straight throughout exercise. Slowly lower legs halfway to the ground and crisscross again. Drop legs low to the ground (about 6″) without straining your lower back and crisscross two more times. Use your abdominal strength to crisscross legs so you are not arching your lower back. Finish the repetitions by crisscrossing halfway up, than again at starting position (legs above hips). Three crisscross’ up and three crisscross’ down equal one repetition. Start by completing 10 and increase in increments of five as you strengthen your body.
STEP 3: As your abdominals and legs strengthen and you become more familiar with this exercise, do it slower and do more repetitions in the lower position. Start off with 15-20 repetitions and increase as you get stronger. I call these power reps because your are in the toughest and most painful position of the routine and you’re focusing on high repetitions. You are definitely going to feel the burn- LOVE THE BURN and you are going to love the results!
FIT TIP: Exercise Ball 101: Scissors with Ball
Add exercise ball (64cm for women 5’7″ tall) to Scissor routine by simply placing the center of ball at your ankles and shin. Squeeze ball between legs and lift legs straight in air above hips. Place arms out to your sides and begin by twisting your legs from one side to the next, as you would with standard Scissors. You will twist your legs bringing one foot in front of your body, at your center. Hold the ball with your heel and shin with front foot, hold with your toes with your back foot. You do not have to move legs up and down while twisting but as you get stronger and used to holding the ball up, give it a try! Also hold ball for three seconds at each twist to your center. You will feel the burn and you know what that means ladies, IT’S WORKING! So add this to your daily routine and Complete 15 repetitions. Increase by 5 reps each week or as they get easier.
