How to do a Mini Loop Band Scissor Kick
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Mini Loop Band Scissor Kick
Instructions for Proper Form
An isolation exercise for the core and hip flexors, the mini loop band adds a resistance element that enhances muscle activation and growth. This variation intensifies the challenge on the abdominal muscles, making it an excellent option for those seeking a more strenuous core workout.
- Lie your back flat on the floor with a band wrapped around your ankles, legs extended and your arms extended next to your torso with your hands next to your hips. Raise both feet a foot off the ground before raising your extended right leg above your hips keeping your left foot a foot above the ground. Control the band back to the starting position and repeat with the opposite side.
Alternatives & Variations to Mini Loop Band Scissor Kick
1. Scissor Kick
94.2 mSCORESWAPPED 28 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
2. Mini Loop Band Leg Raise
29.8 mSCORESWAPPED 27 TIMESBy incorporating a mini loop band, this variation of leg raises intensifies the challenge on the abdominal muscles and hip flexors, making it an excellent isolation exercise for core strengthening. The added resistance from the band promotes muscle hypertrophy and endurance, surpassing the benefits of standard leg raises.
3. Up Dog
3.1 mSCORESWAPPED 19 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
4. Side Bend Stretch
2.7 mSCORESWAPPED 16 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
5. Loop Band Standing Ab Twist
26.7 mSCORESWAPPED 15 TIMESThis core-centric exercise utilizes the loop band to add resistance to the twisting motion, engaging the obliques and entire abdominal region. It helps in developing rotational strength and flexibility, important for athletic performance and daily activities. The standing position also challenges the stabilizer muscles, enhancing overall core stability and posture.
6. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 14 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.
7. Bird Dog
75.9 mSCORESWAPPED 12 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
8. Crab Reach
8.2 mSCORESWAPPED 11 TIMESCrab Reach is a compound, bodyweight exercise that primarily targets the core and glutes. It involves starting in a crab position and reaching one arm overhead and across the body. This movement adds instability, requiring you to stabilize with your core and glutes. It’s an excellent exercise for enhancing mobility, stability, and functional strength.
9. Handle Band Crunch
30.9 mSCORESWAPPED 9 TIMESThe Handle Band Crunch adds resistance to traditional crunches, targeting the abdominals more effectively. Using a band with handles allows for a controlled motion, enhancing core strength and definition with the added benefit of adjustable intensity.
10. Toe Touchers
75.9 mSCORESWAPPED 9 TIMESToe Touchers are a bodyweight exercise that primarily targets the abdominals. This movement involves lying on your back and extending your legs straight up, then reaching towards your toes with your hands. This exercise focuses on contracting the abdominal muscles to bring the torso towards the legs, increasing core strength and improving flexibility in the hamstrings and lower back.