The advantages of the jackknife crunch
Jackknife Crunch Benefits. The jackknife, also known as the V-up, is a tried-and-true technique to tighten your abs at home.
It’s one of Kayla Itsines’ favourite ab moves. But be warned: it’s one you’ll want to build up to. If you don’t have the strength, lifting your arms and legs at the same time to meet in the centre is difficult.
Your transverse abdominis – a notoriously difficult muscle to target. You’ll feel this one in the morning, we promise.
Sanchia du Preez, a boxing trainer, says she incorporates this technique into her regimen every other day, along with crunches and other plank variants. This technique isn’t a one-hit wonder, either: in addition to working your abs, it also works your bum and back.
What muscles are targeted by the jackknife exercise?
The jackknife is the best exercise for targeting your core, but as previously noted, depending on the variation, other muscles are also engaged.
Transverse abdominis is a muscle that runs across the middle of the abdomen.
Obliques Glutes Rectus abdominis Rectus abdominis Rectus abdominis Rectus abdomen
How To Perform Jackknife Crunch, Jackknife Crunch Benefits
Casper van Heerden, a trainer, believes that the complete, straight-leg jackknife is a challenging technique for novices. ‘First, learn the hollow hold, which involves lying on your back with your arms and legs elevated off the ground and your arms stretched out past your head.’
If you’re doing the straight-leg jackknife correctly, this is the best starting and ending position you can get. If your core isn’t quite there yet, the jackknife action will likely shift the pressure to your back and neck.
A jackknife with bent legs will help you go to the next level.
Test the waters with a bent-leg jackknife once you’ve hollow-held your way to a jackknife-ready midsection. Begin by lying on your back and extending your arms above your head. Lift your legs off the mat slightly and draw your belly button in towards your spine.
Exhale and bring your knees in towards your chest, keeping your feet together, by bending your knees and engaging your abs. At the same moment, progressively elevate your head, shoulder blades, and upper back off the mat by bringing your arms in towards your feet. To return to your starting position, reverse the motion and repeat.