Summary
Jeff Cavaliere of ATHLEAN-X shares how Usher’s claim that ab scissors were his secret to cut abs inspired his own training 15 years ago. He breaks down why the standard ab scissor exercise can be improved by adding spinal rotation and flexion, shifting it from a primarily isometric and hip flexor-dominant movement to one that more directly targets the abs. He emphasizes that cut abs ultimately depend on nutrition and overall training, not any single exercise.
Key Points
- Usher credited ab scissors as his number one exercise for cut, defined abs in an early 2000s MTV interview
- Cut abs are primarily a result of nutrition and diet timing, not ab exercises alone
- The standard ab scissor is largely hip flexor and hip abductor dominant, with the abs working mostly in an isometric hold
- Adding spinal rotation to the scissor movement increases direct ab engagement
- Adding spinal flexion further shifts the exercise away from isometric-only ab work and increases active abdominal recruitment
- A complete approach to cut abs requires the combination of nutrition, overall training, and targeted ab exercises
Exercise Details
Ab Scissors & Variations
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Target Muscles:
- Primary: Hip flexors, hip abductors
- Enhanced with variations: Rectus abdominis and obliques (via rotation and flexion)
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Proper Form Cues:
- Perform the classic scissor leg movement as the base
- Add rotation of the torso to increase oblique involvement
- Add spinal flexion (curling the upper body) to move the abs from a passive isometric role into active contraction
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Common Mistakes to Avoid:
- Relying on the ab scissor as a standalone solution for defined abs
- Performing only the basic version, which leaves the abs working isometrically rather than through a full range of motion
- Neglecting nutrition while focusing solely on ab exercises
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Sets/Reps: Not specified in this video