Lying Abdominal Scissors Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and your feet together.
2. Place your hands lightly behind your head with elbows flared out, or extend your arms straight overhead for more challenge.
3. Engage your core to press your lower back firmly into the floor and lift your heels 2-3 inches off the ground.

How to do it

1. Exhale as you lift one leg toward the ceiling while simultaneously crunching your torso upward and rotating your opposite elbow toward the rising knee.
2. Inhale as you lower both your leg and torso back to the starting position in a controlled manner, keeping your heels hovering off the floor.
3. Immediately repeat the movement on the opposite side, alternating legs and elbows in a fluid, rhythmic 'scissor' motion.
4. Maintain a steady tempo, focusing on the contraction of the obliques at the peak of each rotation.

Form checklist

• Keep your lower back glued to the floor to prevent hip flexor dominance and potential back strain.
• Lead the rotation with your shoulder rather than pulling on your neck with your hands.
• Keep the non-working leg straight and hovering just above the floor throughout the set.
• Ensure your shoulder blades clear the floor on every repetition to fully engage the upper abs.

Pro tips

• Focus on 'shortening' the distance between your bottom rib and the opposite hip bone during the crunch.
• Pause for a half-second at the peak of the movement to maximize the mind-muscle connection with your obliques.

Make it harder

• Slow down the eccentric (lowering) phase to a 3-second count to increase time under tension.
• Wear ankle weights to increase the resistance on the lower abdominals and hip flexors.

Frequently asked

What muscles does the lying abdominal scissors crunch work?

The lying abdominal scissors crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying abdominal scissors crunch?

The lying abdominal scissors crunch requires no equipment — just your body weight.

Is the lying abdominal scissors crunch good for beginners?

The lying abdominal scissors crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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