Description

The jackknife is an exercise to train the abdominal muscles. The focus of this exercise is on the straight abdominal muscles.

Exercise

Folding knife

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Lie down on your back on the floor. Keep your arms and legs straight.
2

Bring your arms and legs together at the top by tensing your abdominal muscles. Keep your arms and legs straight and your hands should touch your shins. Breathe out as you do this.
3

Slowly return your arms and legs to the starting position. Keep your abdominal muscles tense even in the lowest position. Breathe in as you do so.
4

A repetition has thus been performed. Repeat this process for the specified number of repetitions.

Tip

Your lower back is in contact with the floor throughout the exercise. Do not rest your head on the floor in the lowest position. Your abdominal muscles are tensed throughout the exercise.