Seated Jackknife - Ambhos

 SEATED JACKKNIFE

Looking for a perfect exercise that ensures six-pack abs but is easy to follow along? Congratulations! You have found one- seated jackknife! Seated Jackknife is a challenging yet basic exercise to get tighter abs. Besides this, it is also a great way to strengthen abdominal muscles.

Equipment required: A hard and flat surface or a bench.

How to perform a Seated Jackknife?

Seated Jackknife as an exercise is easy to follow along. Here is a basic guideline to perform seated jackknifes:

Step 1. Sit on the floor or bench. Keep your hands shoulder-width apart. Place your hands a foot behind you with fingers facing forward and knees bent. This is your starting position.

Step 2. Raise your feet and pull your legs towards the chest. Lean forward while doing so. In other words, simultaneously lift your torso to maintain balance.

Step 3. Slowly and steadily go back to your initial position. This completes one cycle.

Step 4. Repeat the process several times.

Though on reading the instructions, it seems to be as easy as pie, it is not. It is actually a strenuous exercise demanding consistency and hard work. So, if initially, you are unable to perform more than a few sets, do not be disheartened. You will slowly build up your stamina. Just remember consistency is the key.

Just a word of Caution:

1. Do not push yourself beyond limits. Listen to your body.

2. Do not give jerks. Move your body slowly to prevent sprain and other injuries.

3. Remember to inhale when you relax and exhale while you contract. This will help your body to get enough oxygen.

Why do a Seated Jackknife?

The benefits achieved by doing Seated Jackknife consistently are shared below:

1. It improves flexibility of the back, providing greater ease in mobility.

2. It particularly strengthens the lower and the upper abdominal muscles.

3. It tightens abs and thus provides six-pack abs.

When should I avoid doing a Seated Jackknife?

There are certain circumstances where a seated jackknife can do more harm than good to your body. Here are certain points when you should refrain from doing Seated Jackknife:

1. Women in the second or third trimester of pregnancy should avoid doing this exercise.

2. People having problems related to shoulder, back or neck should not perform this exercise.

With all the above-mentioned benefits, you are surely willing to incorporate a seated jackknife into your workout regime. Do it but with the required care and caution!