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When it comes to a solid abs workout, simplicity can go a long way. With just a mat, your body, and a can-do attitude, you can fire up your midsection, working practically every muscle in your core—with scissor kicks. You lie on your back, brace your core, and lift and lower your legs. (Your gams look like a pair of scissors opening and closing, hence the name.)

Not only do scissor kicks build some serious core strength, they also help improve posture, balance, and even get your heart rate up for a sneaky cardio boost. And that’s just a preview of the benefits. Ahead, we’ll dive into how to do the scissor kick exercise properly and why you should add it to your weekly routine, stat.

How to do scissor kicks with perfect form every time

1. Lie on your back with your arms down by your sides.
2. Engage your core and press your lower back into the floor. Simultaneously lift both of your legs about 45 degrees off the ground. (To make the move more challenging, lift your upper body off the ground as well.)
3. Begin by lowering one leg to the floor slowly, then bringing it back up. As you bring it back it up, lower the other leg to the floor. Try to keep your knees are straight the whole exercise.
4. Always keep your back pressed into the floor. If it starts to arch, lift your legs up a little higher to lessen the strain on your core muscles.
5. Continue alternating until you’ve completed all reps.

Scissor kicks: muscles worked

“Scissor kicks primarily target the muscles of the core, including the rectus abdominis (your ‘six-pack’ muscles) and the obliques (the muscles along your sides of your trunk),” says Keri Anderson, CPT, a certified personal trainer at Life Time.

But scissor kicks aren’t just a core exercise. Additionally, they engage the:

• Hip flexors
• Quadriceps
• Inner thighs
• Lower back

7 benefits of scissor kicks

Stronger core, better posture, less chance of injury, and more—scissor kicks do it all. Here are just a few reasons you should add them to your core workouts.

1. They build a strong core

The scissor kick may seem basic, but it’s a killer move for building a rock-solid core and firing up those abs. “Scissor kicks require the core muscles to stabilize the body while the legs are in motion,” Anderson says. “This continuous engagement helps build strength and endurance in the abdominal muscles.”

A strong core isn’t just about looking fly in a crop top, BTW. You need a sturdy trunk for just about everything you do, from dressing yourself to scaling a flight of stairs.

2. They support your spine

Scissor kicks boost your core strength, which means better spinal health all around. “A strong core helps to support and stabilize the spine,” Anderson says. With a stable, sturdy spine, you’re less likely to have an injury or low back pain (a common problem affecting four out of five Americans, per Harvard Health Publishing).

3. They improve your posture and balance

Scissor kicks don’t just work your core—they also strengthen your hip flexors. When they’re strong, these muscle groups work together to improve your posture, balance, and alignment. All good things necessary for an active lifestyle.

In fact, a strong core keeps you steady and upright in daily life, Anderson says. This is crucial as we age and falls become more likely (every year, one in four older folks will fall, and one-fifth of these tumbles will cause a serious injury, such as broken bones or a head trauma, per the Centers for Disease Control and Prevention).

Plus, better alignment and posture mean less strain on your spine and deeper, easier breathing, per Harvard Health Publishing. Now, who doesn’t want that?

4. They work your legs

While the core is the star of the scissor kick show, the movement also involves lifting, lowering, and maybe even crossing the legs. Meaning, your quadriceps, inner thighs, and hip flexors get a workout too, Anderson says. Specifically, the move can improve overall leg endurance, she says.

Keep in mind, though, scissor kicks probably won’t work your gams to the same degree that leg-focused exercises do. Think of the lower body activation as more of an add-on, not the main benefit.

5. They get your heart pumping

Looking for a core move that also makes you break a sweat? Scissor kicks do just that, spiking your heart rate while working those abs.

“While scissor kicks are not traditionally high-impact, performing them with intensity or for extended periods can elevate your heart rate, offering a cardiovascular boost that supports heart health,” Anderson says.

6. They can enhance your coordination

Scissor kicks might look pretty simple, but they require a lot of coordination between muscle groups. Your rectus abdominis, obliques, hip flexors, quads, inner thighs, and lower back all have to work together to make the move happen. It makes sense then, tha