Scissors is a brilliant exercise for achieving lower limb speed and stability. It is excellent as both a warm-up exercise and a performance-enhancing one. 

What's involved: Lower abs, abs, front hip flexors, quads, adductors.

Powered by: Lower abs, adductors, front hip flexors. 

Tip: You can perform this with your head lying down on the floor or with your chin raised to your chest which also engages your upper abs.