Jackknifes
The Jackknifes, also known as V-Ups, V-Sit-Ups, or Jackknife Sit-Ups, is a popular exercise for strengthening the abdominal muscles. This versatile exercise is widely used in the fitness community and offers various modifications that can be tailored to individual training needs. The main focus of the jackknife is on the rectus abdominis muscle, while the oblique abdominal muscles also provide supportive work.
Jackknifes - the correct execution
- Start lying on the back
- Arms are in extension of the body
- Lift arms and legs from the floor at the same time
- In the highest position try to touch the feet with the hands
- Release the shoulder blades from the floor
- Actively keep tension in the core
- Return to the starting position in a controlled manner
The exercise Jackknifes is intended to be used as a hypertrophy exercise.
Which muscles are trained by Jackknifes?
Primary trained muscles for Jackknifes
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Alternative variants of Jackknifes:
Single Leg Jackknifes
The single-leg Jackknifes differs from the classic Jackknifes in that only one leg is moved. This makes the exercise significantly easier. This variation reduces the strain on the lower back and allows beginners to learn the Jackknifes more effectively.
Single Leg Jackknifes - the correct execution
- Start lying on the back
- Arms are in extension of the body
- Lift one arm and the opposite leg from the floor
- Try to touch the foot with the hand in the highest position
- Release the shoulder blades from the floor
- Actively keep tension in the core
- Return to the starting position in a controlled manner
- Then change the side
Similar exercises to Jackknifes
Hollow Body Hold
In the hollow body hold, you lie on your back and tense the entire body while pressing the lower back firmly into the floor. This static exercise primarily targets the abdominal muscles and is especially popular in gymnastics and calisthenics to improve core strength.
A similar exercise is the forearm plank, where the abdominal and core muscles are also strengthened through static holding work.
Mountain Climbers
The mountain climber, also known as the running plank, is a versatile exercise that works the entire body, focusing on the arms, shoulders, quadriceps, and core. This exercise, which is especially suitable for beginners, is performed from the high plank or static push-up position by alternately bringing one knee to the chest and back, mimicking a running motion against the ground. Despite its apparent simplicity, the mountain climber engages the whole body and increases heart rate, making it an excellent addition to a morning workout, whether at home, in the gym, or even at the office.
Plank
The plank is one of the most widespread exercises for the abdominal muscles. No equipment is needed, so it can be done anywhere. However, a common mistake is not tightening the glutes and allowing the body to sag. This means the abdominal muscles are not working, and instead, the passive musculoskeletal system, including the spine, bears the load. Read here to find out what you need to watch out for to perform it correctly.
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