Work On Your Sides

Work on your "sides" for a strong core!

Use this calisthenics scissors core exercise, to target your obliques and transverse muscles.

The goal is to stand in the starting position of a dip, then lift your legs up straight one after another. With each leg you must bring it OVER the bar, then BELOW it, and bringing it back in the middle, without ever touching the bar.

If you can't do it yet, without touching, start by just lifting one leg over the bar and bring it back before it touches the metal.

Keep your legs straight, point your toes, avoid swinging. Keep the leg in the middle as immobile as possible while you are lifting the other leg above the bar.

Watch the video here!

Go for sets of 5+ repetitions per leg. You can perform 3 to 4 sets of this and mix it up with knee raises and static floor holds for a great core session.

Get ALL calisthenics programs and coaching here if you are new!

Frequently Asked Questions

1. Which core muscles does the calisthenics scissors exercise target? This calisthenics exercise is used to target your $\mathbf{obliques}$ and $\mathbf{transverse}\mathbf{muscles}$ (the "sides" of the core).

2. What is the goal of the calisthenics scissors movement? The goal is to stand in the $\mathbf{starting}\mathbf{position}\mathbf{of}\mathbf{a}\mathbf{dip}$, then lift your legs up straight $\mathbf{one}\mathbf{after}\mathbf{another}$. With each leg, you must bring it $\mathbf{OVER}\mathbf{the}\mathbf{bar}$, then $\mathbf{BELOW}\mathbf{it}$, and bring it $\mathbf{back}\mathbf{to}\mathbf{the}\mathbf{middle}$, all $\mathbf{without}\mathbf{ever}\mathbf{touching}\mathbf{the}\mathbf{bar}$.

3. What is the suggested modification for those who cannot do the full exercise yet? If you cannot perform the full movement without touching the bar, you should $\mathbf{start}\mathbf{by}\mathbf{just}\mathbf{lifting}\mathbf{one}\mathbf{leg}\mathbf{over}\mathbf{the}\mathbf{bar}$ and bringing it back $\mathbf{before}\mathbf{it}\mathbf{touches}\mathbf{the}\mathbf{metal}$.

4. What are the key points to maintaining proper form during the exercise? To maintain proper form, you must: $\mathbf{keep}\mathbf{your}\mathbf{legs}\mathbf{straight}$, $\mathbf{point}\mathbf{your}\mathbf{toes}$, $\mathbf{avoid}\mathbf{swinging}$, and $\mathbf{keep}\mathbf{the}\mathbf{leg}\mathbf{in}\mathbf{the}\mathbf{middle}\mathbf{as}\mathbf{immobile}\mathbf{as}\mathbf{possible}$ while the other leg is being lifted.

5. What is the recommended volume and how should the exercise be incorporated into a routine? It is recommended to go for $5+\mathbf{repetitions}\mathbf{per}\mathbf{leg}$, performing $3\mathbf{to}4\mathbf{sets}$. This can be mixed up with $\mathbf{knee}\mathbf{raises}$ and $\mathbf{static}\mathbf{floor}\mathbf{holds}$ for a great core session.