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Ab Scissor

Equipment: Bodyweight

Ab Scissor
Primary Muscles
  • Gluteus Medius
  • Rectus Abdominis
Synergistic Muscles
  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Obliques
  • Pectineous
  • Sartorius
  • Tensor Fasciae Latae

Ab Scissors are a simple but effective exercise to work your abdominal muscles. Here's how to do them using only your bodyweight:

  1. Lie on your back with your legs straight and your arms extended over your head.
  2. Lift your shoulders and legs off the ground slightly and keep them there throughout the movement.
  3. Bring your right arm and left leg together in a diagonal motion, as if you were cutting paper with scissors.
  4. Return to the starting position and repeat with your left arm and right leg.
  5. Alternate sides for 10 to 15 repetitions per set. Do 3 sets with a short rest between them.

Introduction

The "ab scissor" exercise targets the rectus abdominis muscles, also known as the six-pack muscles. It primarily strengthens and tones these muscles while improving core stability and flexibility. This exercise is beneficial for individuals seeking a defined midsection and better posture, making it effective for fitness goals focusing on core development and aesthetic improvements in the abdominal area.

Muscles Worked

  • Primary: Rectus Abdominis, Obliques (External and Internal)
  • Secondary: Transverse Abdominis, Lower Back Muscles (Erector Spinae), Hip Flexors

How to Do It (Step-by-Step)

  1. Stand with feet hip-width apart, knees slightly bent, and hands by your sides.
  2. Lift your right knee up to the side while simultaneously moving your left hand across your body towards the raised knee.
  3. Keep your back straight, core engaged, and eyes focused forward. Ensure that your movements are controlled and deliberate, not jerky or rushed.

Tip: To prevent injury, be mindful of your form and don't push past the point of comfort in your range of motion.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Training with the Auto Progression feature allows for continuous progress. Make your workouts more efficient using the built-in Rest Timer.

Form Tips

  • Maintain a neutral spine and engage your core muscles throughout the movement. This will help to prevent any unnecessary strain or injury.
  • Keep your feet hip-width apart and toes pointed slightly outwards for better stability. Avoid leaning too far forward or backward during the exercise.
  • Squeeze your glutes at the top of each rep to ensure maximum muscle activation and improve the effectiveness of the ab scissor movement.

When to Use It

  • Core Strengthening Routine: For strengthening the abdominal muscles and improving core stability.
  • Oblique Training: Effective for targeting the obliques (side abs) and creating a defined waistline.
  • Plank Variation: Ideal for adding variation to plank exercises, enhancing core endurance.

Workout History for tracking progress in these scenarios and more!

ab scissor - Frequently Asked Questions
Common questions about ab scissor to optimize your training.

The ab scissor primarily works the rectus abdominis and obliques, helping to build core strength.

A common recommendation is 3 sets of 15-20 repetitions per set, but adjust based on your fitness level and goals.

The ab scissor helps build core strength and improve posture, but it doesn't target fat specifically. Combine with cardio and diet for weight loss.

It is generally safe to do ab scissors daily, but give your muscles a rest to prevent overtraining and promote recovery.

Some variations include the seated ab scissor, reverse ab scissor, and weighted ab scissor for increased difficulty.

More bodyweight exercises More core exercises