Enhancing Skills

Jackknife

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell jackknife is an effective core exercise that targets the rectus abdominis and the hip flexors. This exercise involves lifting the legs and torso off the ground while holding a dumbbell with your hands. It is a challenging exercise that can help to strengthen your core and improve your overall stability.

Stretch to do prior to exercise:

  • Cat-cow stretch
  • Standing hamstring stretch

Warm-up to do prior to exercise:

  • Jumping jacks
  • High knees
  • Plank

How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form throughout the exercise.

Proper form:

  1. Lie flat on your back with your arms extended above your head and a dumbbell in your hands.
  2. Simultaneously lift your legs and torso off the ground, bringing your arms and the dumbbell towards your feet.
  3. Hold the peak position for a second, then slowly lower your legs and torso back to the starting position.
  4. Repeat for the desired number of reps.

How to reduce the difficulty: To make this exercise easier, you can perform it without the dumbbell or reduce the range of motion by not lifting your legs and torso as high.

How to increase the difficulty: To make this exercise more challenging, you can increase the weight of the dumbbell or perform the exercise on an unstable surface, such as a stability ball.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 12-15 reps
  • Advanced: 18-20 reps

Estimated time for exercise: 5-10 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Hip

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Hip Flexors

Tertiary:

None

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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