Beginner Scissors Exercise

Remember before you begin any exercise on your back always ensure your back is slightly imprinted on the mat to protect your lumbar spine (lower back), remember to compress the imaginary bubble under your back but not too much you’d pop it.

  1. Lie on your back with your knees bent, feet on the floor hip distance apart.
  2. Inhale, and lift your left leg to tabletop position – your knee should be parallel with your hip, creating a right angle at the knee.
  3. Exhale, maintaining your knee at 90 degrees tap your toe/heel as if dipping into a pot of paint. It is really important the knee maintains at 90 degrees so you work your hip joint and not your knee.
  4. Inhale and return the leg to tabletop.
  5. Then repeat with the other leg.
  6. Sticking to one at a time.

If you are comfortable with one leg you can try alternating with both legs at tabletop. Only progress if your tummy remains flat and doesn’t dome and your back remains with a slight imprint and doesn’t arch off the mat! If your tummy domes or your back arches then you need to continue with just one leg until you gain more core strength to be able to safely progress to two legs.

For beginners repeat this 5 times, as you progress you can move up to 8 reps.

Perfect for working your Rectus Abdominis and Hip Flexors.

4-Point Kneeling – Knee Raises

 

  1. In a 4 point kneeling position ensuring your wrists are under your shoulders and knees under your hips. Maintaining a neutral spine and your body weight centred.
  2. Breathe in to prepare and exhale as you lift the knees a tiny bit of the floor.
  3. Inhale and lower your knees.
  4. Start with 5 repetitions, to begin with.

Gradually over the weeks increase this motion always maintaining a neutral spine and bracing your core.

Remember this is an abdominal exercise so you should never feel this in your back.

Use a mirror to check your position is safe and effective.