Scissor kick on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Scissor kick on BOSU® )

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Name of exercise  AROM hip abd supine w/BOSU®
Other names of exercise Scissor kick on BOSU®
Description of exercise The Scissor Kick on BOSU® is a challenging exercise that targets the core, glutes, and legs. It involves lying on your back on a BOSU® ball with your arms at your sides and your legs extended straight up in the air. From this position, you alternate lowering one leg towards the ground while keeping the other leg extended upwards. This movement resembles a scissor motion, hence the name. The unstable surface of the BOSU® ball adds an extra challenge, forcing your core muscles to work harder to maintain balance and stability. This exercise can help improve core strength, balance, and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit on BOSU, legs straight.
  • Lean back and prop up upper body with arms as shown.
  • Lift legs up, then move legs apart and together two times.
  • Lower legs.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Abduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased core strength
  • Improved balance and stability
  • Engages multiple muscle groups
  • Builds leg strength
  • Enhances coordination
  • Targets lower abdominal muscles
  • Increases cardiovascular endurance
  • Can be modified for different fitness levels
  • Improves agility and quickness
  • Can be used for rehabilitation exercises

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Scissor kick on BOSU® exercise should be avoided if you have any injuries or conditions that affect your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can exacerbate any existing issues. It should also be avoided if you have poor balance or stability, as the BOSU® adds an extra element of instability to the exercise. Additionally, if you are pregnant or have recently given birth, this exercise may not be suitable for you. It is always important to consult with a doctor or certified fitness professional before attempting any new exercise, especially if you have any concerns about your physical abilities.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the scissor kick on BOSU® exercise
  • Ensure the BOSU® is properly inflated and stable
  • Use proper form and technique to avoid injury
  • Keep your core engaged throughout the exercise
  • Avoid overextending your legs or arching your back
  • Use a spotter or trainer for added support and guidance
  • Start with slow and controlled movements before increasing speed
  • Do not push yourself beyond your physical capabilities
  • Listen to your body and stop if you experience any pain or discomfort
  • Always cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Knee pain
  • Back pain
  • Hip pain
  • Ankle sprain
  • ACL injury

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    Frequently asked questions

     

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