How To Do Jack Knife Abs: 10 Steps

How To Do Jack Knife Abs: 10 Steps
How To Do Jack Knife Abs: 10 Steps

Table of contents:

Anonim

Jack Knife abs are a great exercise that combines stimulation of the abdominal muscles with light aerobic effort.

Steps

Part 1 of 4: The Starting Position

Do a Jack Knife Sit Up Step 1
Do a Jack Knife Sit Up Step 1

Step 1. Lie on your back with your legs extended

Do a Jack Knife Sit Up Step 2
Do a Jack Knife Sit Up Step 2

Step 2. Stretch your arms behind your head

Part 2 of 4: Execution

Do a Jack Knife Sit Up Step 3
Do a Jack Knife Sit Up Step 3

Step 1. As you exhale, raise your arms and legs, keeping them straight

If you perform the movement correctly, you should balance on your lower back with your legs raised and stretched to form an angle of 35 ° -45 ° with the ground and your arms parallel to your legs.

Do a Jack Knife Sit Up Step 4
Do a Jack Knife Sit Up Step 4

Step 2. Breathing in, return to the starting position

Do a Jack Knife Sit Up Step 5
Do a Jack Knife Sit Up Step 5

Step 3. Repeat

Part 3 of 4: Increase the Difficulty

Do a Jack Knife Sit Up Step 6
Do a Jack Knife Sit Up Step 6

Step 1. Try using a medicine ball:

Lean with your stomach on the ball. Move your hands forward in small steps until the ball is under your ankles

Do a Jack Knife Sit Up Step 7
Do a Jack Knife Sit Up Step 7

Step 2. Bend your knees and bring the ball back towards your chest

You don't have to lower your hips or arch your back. Flex your abs to maintain balance.

Do a Jack Knife Sit Up Step 8
Do a Jack Knife Sit Up Step 8

Step 3. Return to the starting position by extending your legs

Part 4 of 4: Frequency

Do a Jack Knife Sit Up Step 9
Do a Jack Knife Sit Up Step 9

Step 1. 2 or 3 sets of 10-12 reps are a good start

Do a Jack Knife Sit Up Step 10
Do a Jack Knife Sit Up Step 10

Step 2. Be consistent

You should see results after 2-3 sets a day for four days a week for a couple of months. If you are impatient, increase your workload (do it carefully).

Advice

  • This exercise is used to increase both strength and flexibility in the abdominals.
  • If you want to lighten the exercise, keep your legs a little bent.
  • Do not touch your feet with your hands, the limbs must be parallel.
  • Training too much is harmful and does not bring results.

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