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Açıklama
Leg Scissors is a dynamic floor exercise targeting the lower abdominal muscles and hip flexors. This movement develops core stabilization and endurance by moving the legs in a scissor-like motion. It is highly effective for strengthening and shaping the lower abdominal region. During the exercise, the lower back is pressed against the floor to protect the lumbar spine. It is a movement frequently used in Pilates and functional training programs. This exercise also has a cardio effect and helps with fat burning.
Adım Adım Talimatlar
- 1
Lie on your back with your hands placed under your glutes
- 2
Lift both legs about 15-20 cm off the floor, keeping your back pressed flat
- 3
Keeping your legs straight, move one leg up and the other down
- 4
Switch legs quickly in a scissor motion
- 5
Keep your lower abdominal muscles tight throughout the movement and do not lift your lower back off the floor
- 6
Continue the movement in a regular rhythm and with control
Önemli Noktalar
- ✓Press your back completely against the floor, maintain the natural curve of your lower back
- ✓Place your hands under your glutes or at your sides to increase support
- ✓Keep your legs slightly elevated off the floor
- ✓Move one leg up and the other down, like scissors
- ✓Keep your abdominal muscles continuously tight throughout the movement
Yaygın Hatalar
- ✗Lifting the back off the floor - causes lower back pain
- ✗Moving legs too quickly - should be controlled
- ✗Not maintaining the natural curve of the lower back - risk of lower back injury
- ✗Straining the neck - chin should not be pressed to chest
- ✗Keeping the range of motion short - does not provide full muscle engagement
Nefes Kontrolü
Breathe rhythmically throughout the movement, do not hold your breath. Exhale when switching legs.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back pain or herniated discs should be careful
- Those with tension in hip flexor muscles may struggle
- Those with lower back problems should get doctor approval
- Should not be performed lying on back during pregnancy
Güvenlik İpuçları
- Be careful to press your lower back against the floor, avoid creating an arch
- The closer you lower your legs to the floor, the more load on your lower back - adjust according to your level
- If you feel neck pain, rest your head on the floor
- Perform the movement in a controlled and slow manner, do not use momentum
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Effectively works the lower abdominal region
- ✓Strengthens hip flexor muscles
- ✓Increases core endurance
- ✓Develops endurance in abdominal muscles