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Core - Jacknife
 


  


  

TITLE: Prone Jack Knife BODY REGION: Abdominals

FOCUS: Core
Muscle Group: Rectus Abdominus, External and Internal Obliques, Hip Flexors

POSITION:
1. Start in a push up position with your shins and feet on the ball.
2. Maintain a Neutral Spine throughout with belly button drawn in.

MOVEMENT:
1. Draw the legs under the body as far as Neutral Spine can be maintained.
2. Return to start.

TIPS:
Maintain Optimal Posture .

TRAINER NOTES:

If the exercise is too tough for your client you will see an increase in Lordosis . If this is the case, develop Core stability in your clients with an easier exercise. Normal individuals should achieve 110 degrees of hip Flexion before lumbar Flexion occurs. Observe for rectus abdominis dominance (you'll see an increase in thoracic kyphosis).