Jackknife Sit-Up

Abdominal Navaja

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
While inhaling, lower your arms and legs back to the starting position.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con los brazos extendidos detrás de la cabeza y las piernas extendidas. Esta será tu posición inicial.
Exhalando, flexiona la cintura mientras levantas piernas y brazos para encontrarse en posición de navaja. Las piernas a unos 35-45 grados y los brazos paralelos a las piernas. El torso despegado del suelo.
Inhalando, baja brazos y piernas a la posición inicial.
Repite las repeticiones recomendadas.