If there’s one spot that makes most people sigh when they look in the mirror, it’s the belly. That stubborn layer of fat seems to stick around longer than any other. Sit-ups, crash diets, weird teas—people try it all. But what if you added one simple move to your routine that actually targets those deep core muscles? Meet the scissor abs exercise.
This move is small but mighty. It looks simple. It burns quick. And if you do it right, it’ll help tighten and tone your belly better than endless crunches. Let’s break down how to do scissor kicks for abs, why they work, and how to slot them into a plan that really burns fat.
What Are Scissor Abs?
First things first—what exactly is this move? Scissor kicks, sometimes called flutter kicks, are a bodyweight core exercise. You lie on your back, lift your legs off the floor, and move them in a crisscross or up-and-down motion—like scissors opening and closing.
The main muscles working here:
- Lower abs: The part most people struggle to tone.
- Hip flexors: Help keep your legs up.
- Transverse abdominis: Deep core muscle that cinches your waist.
Scissor kicks won’t just carve out a six-pack. They also help build strength in your hip area and protect your lower back when done right.
Why Do Scissors Instead of Crunches?
Crunches have their place. But they mostly hit the upper abs and often end up straining your neck if you’re not careful. The scissor abs exercise works the lower part that’s harder to reach.
Plus:
- You don’t need equipment.
- It works your deep core, not just surface muscles.
- It improves core endurance.
- It’s a killer finisher after your regular workout.
How To Do The Scissor Abs Exercise Correctly
Form is everything here. Bad form means your back hurts more than your abs.
Step 1: Lie flat on your back. Put your hands under your glutes for support if you need it.
Step 2: Lift both legs a few inches off the floor. Keep them straight.
Step 3: Brace your core tight, press your lower back down so it doesn’t arch.
Step 4: Lift one leg up while lowering the other. Switch legs in a controlled motion—don’t swing wildly.
Step 5: Keep breathing. Aim for slow, smooth movements for 20-40 seconds.
Scissor Kicks vs Flutter Kicks: What’s The Difference?
People mix these up all the time. They’re cousins, not twins.
- Scissor kicks: Legs move side to side crossing over each other.
- Flutter kicks: Legs move up and down like a swimming flutter kick.
Both torch your lower abs. Try both and see which one makes you feel the burn more.
How Many Should You Do?
You don’t have to do them for an hour. A few well-done sets do more than endless sloppy reps.
- Beginners: 2-3 sets of 20 seconds.
- Intermediate: 3 sets of 30 seconds.
- Advanced: 4 sets of 40-60 seconds.
Rest 30 seconds between sets. Add them to the end of your core routine or circuit.
How To Make Them Harder
Once you get the hang of scissor kicks, make them tougher to keep challenging your muscles:
- Keep legs lower to the floor—harder on the abs.
- Add ankle weights.
- Hold a crunch position with your shoulders off the floor.
- Slow down each scissor for a longer time under tension.
Common Mistakes To Avoid
- Arching your lower back: If your back lifts off the floor, your hip flexors do the work, not your abs.
- Holding your breath: Stay calm and keep breathing.
- Going too fast: Controlled movements beat speed.
- Raising your legs too high: Keep them close to the ground for better engagement.
Are Scissor Kicks Enough to Lose Belly Fat?
Here’s the truth—no single move melts fat away. Scissor kicks help tone and strengthen your core, but you’ll only see abs if your body fat is low enough. To really bid adieu to belly fat:
- Eat in a slight calorie deficit.
- Focus on protein to build lean muscle.
- Add cardio or HIIT to burn more calories.
- Strength train your whole body, not just your abs.
Scissor kicks help tighten the area, but your kitchen and your bigger training plan handle the fat loss.
How To Fit Scissor Kicks Into Your Routine
Scissor kicks play nice with other core moves. Try this simple 10-minute abs finisher:
Quick 10-Minute Abs Routine
- 30 sec Scissor Kicks
- 30 sec Rest
- 30 sec Flutter Kicks
- 30 sec Rest
- 30 sec Bicycle Crunch
- 30 sec Rest
- 30 sec Reverse Crunch
- 30 sec Rest
- 30 sec Plank Hold
- 30 sec Rest
Your abs will feel it. Repeat 2-3 times a week after your main workout.
Do They Hurt Your Back?
They shouldn’t if you do them right. If you have lower back issues, keep your legs higher or bend your knees slightly. Focus on pushing your lower back into the floor.
If it still hurts, skip scissor kicks for now and do dead bugs or planks instead—those protect your back better while still working your core.
Benefits Beyond The Abs
People forget scissor kicks do more than just make your belly look good. They:
- Build hip flexor strength for better running.
- Improve core endurance for sports.
- Help with posture.
- Make everyday movements (lifting, bending, standing) easier.
No Gym? No Problem.
Scissor kicks are perfect for home workouts. All you need is some floor space. You can do them on a yoga mat, carpet, or even a towel. No excuses.
Ready To Scissor That Belly Fat?
The scissor abs exercise is small but mighty. It won’t magically melt fat overnight, but it will strengthen your core, tighten your lower abs, and help you get closer to that lean, toned stomach.
Mix it into your routine, stay consistent with your food, move more, and watch your body change.
One move, no gear, all results—now go snip away that belly fat one rep at a time.
