Jack knives

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Transverse Abdominis, Obliques

Secondary muscles

Iliopsoas

How to do it

1. Lie flat on your back with your legs extended and your arms stretched on your sides.
2. Simultaneously lift your upper body and legs towards each other, reaching your hands towards your feet. Engage your core to lift both your torso and legs.
3. Try to touch your hands to your feet at the top of the movement, forming a "V" shape with your body.
4. Slowly lower your upper body and legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• If the full movement is too challenging, modify by bending your knees slightly.
• Focus on steady breathing, exhaling as you lift your body and inhaling as you lower it.
• Ensure your lower back remains pressed into the floor during the movement to prevent strain.