TRX Jack-Knife
Strengthen your core with the TRX Jack-Knife! A challenging exercise that sculpts your abs and improves stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach the suspension straps to a secure anchor point above the ground.
2. Place your feet into the straps, so that you are suspended, and get into a push-up position with your hands shoulder-width apart on the floor. The body should form a straight line from your head to your heels.
3. Brace your core and maintain a rigid body position throughout the movement.
4. As you exhale, bend at the hips and knees to pull your knees in towards your chest. Keep the movement controlled to target the abdominals effectively.
5. Inhale as you slowly extend your legs back to the starting position, maintaining control and not allowing your hips to sag.
6. Repeat the motion for the desired number of repetitions, ensuring a consistent form for each rep.
Tips: - Keep your movements steady and controlled to maximize engagement of the core muscles. - Avoid letting your lower back arch excessively during the exercise. - Adjust the difficulty by changing the angle of your body: the closer you are to being underneath the suspension point, the harder the exercise will be. - Ensure that the straps are secure and that your form is correct before starting to prevent injury.
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