4.6
(56)

The Ab Hip Raise with Scissor is an advance exercise for those who have already develop strong core muscles. It works on strengthening your core abdominal muscles as well as strength around the shoulders.

It will improve your posture and help stabilize your movements.

Time
3-8 Minutes

Muscle Group
Obliques, Abdominals, Shoulders, Chest

Difficulty
Difficult

Fitness Type
Strength, Aerobic

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Safety Tips

This routine involves sharp motions involving the hips and spine.   Be cautious if you have problems in these body areas

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Equipment Required

Any mat will be suitable for this exercise. .

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

3-4 minutes
3-5 reps
1-2 second hold
2-3 sets

Intermediate

3-5 minutes
5-10 reps
2-5 second hold
2-4 sets

Advanced

4-8 minutes
10-20 reps
3-6 second hold
2-4 sets

Instructions

Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Lie flat on a mat and face the ceiling and arms parallel to your body.

Step 3  Inhale and contract your spine and abs.

Step 4  Bring your knees to your chest

Step 5  Straighten your leg, so they are perpendicular to the floor.

Step 6  Exhale as you engage your core and shoulder to raise your hips off the floor. Use your arms to assist.

Step 7  Keep raising your legs ( you may need to sway/swing the legs to get into high position) until only your shoulder is touching the floor.

Remember to keep your legs straight and keep your neck and head rested on the floor.

Step 8  Hold in the highest position o your level.

Step 9  Slowly drop your legs and hips but do not touch the floor and pause for a moment

Step 10  Repeat steps 6-9.

Step 11  Rest between sets.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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