Floor Jack-Knife

Exercise Classification: This core strengthening exercise, known as Jack Knife Floor, targets primarily the abdominals while also engaging the hip flexors and lower back. This exercise can be performed without any equipment and is primarily done using body weight.

1. Start by sitting on the floor with your legs extended in front of you and your hands placed on the floor behind you for support.

2. Lean back slightly, engaging your abdominals to help maintain balance.

3. Bend your knees and pull them toward your chest while contracting your abdominal muscles.

4. Keep your back straight and avoid using your hands to pull your legs up; the movement should originate from your core muscles.

5. Straighten your legs out again, returning to the starting position without letting your feet touch the floor.

6. Repeat the movement for the desired number of repetitions and sets, maintaining control throughout the entire range of motion.

7. Ensure you breathe consistently throughout the exercise, exhaling as you contract your abdominals and inhale as you extend your legs.

Note: It is important to perform the exercise with proper form to avoid strain on your back or neck. If the exercise feels too challenging, consider modifying the movement by keeping your knees bent throughout the movement or performing a different type of core exercise that aligns with your fitness level.

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