Abs & core
Scissor Crossovers
You lie on your back with your legs held off the floor and cross them over each other, side to side. It works your abs and brings in your inner thighs.
- Works
- Core, hip flexors, adductors
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back on a mat with your legs straight. Rest your hands by your sides or tuck them just under your hips.
- 2Press your lower back into the floor, then lift your legs off the floor, only as low as you can keep your back flat.
- 3Open your legs a little wider than your hips, then cross them, one over the other.
- 4Open again and cross the other way, with the other leg on top. Keep switching, smooth and steady.
Cues
- Lower back stays pressed into the floor.
- Legs long, toes pointed.
- Keep breathing the whole time.
Common mistakes
- Lower back arching off the floor. Raise your legs higher or put your hands under your hips. The higher your legs, the easier it is to keep your back down.
- Resting your feet on the floor. Keep your legs hovering the whole set so your abs never switch off.
- Holding your breath and tensing your neck. Rest your head on the mat and breathe out steadily as you cross.
Easier
Lift your legs higher toward the ceiling, or bend your knees a little. Both take the load off your lower back.
Harder
Lower your legs closer to the floor, only as far as your back stays flat, or lift your head and shoulders off the mat.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between scissor crossovers and flutter kicks?
Flutter kicks move your legs up and down, like swimming. Scissor crossovers move them side to side, crossing one over the other, which brings in your inner thighs too. Both need your lower back pressed into the floor.
