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Although the jackknife crunch can be performed on the floor, you can up the intensity by using a weight bench. Seated at the edge of your weight bench, grasp the end of the weight bench with your hands. Inhale, then exhale as you contract your stomach muscles and bring your chest toward the top of your legs.
Clutch for toning the lower abs. But beyond that, this exercise works the entire abdomen. Exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") and slowly lift your feet, raising your knees directly above your hips while maintaining a 90 degree bend in the knees.
One move you should consider at ANY fitness level and one of the top strengthening and stabilizing exercises that anyone in reasonably good health can do. (Beginner Level: Perform exercise on the mat/floor first) Keep your hips square and lower back flat throughout the exercise. This movements are slow and controlled.
Boost your core strength and stability, prevent lower back pain, improve posture, and increase balance...This exercise may look simple, but if it's easy you aren't doing it right. Keep your hips and lower back very still throughout the exercise. Keep your sexy back arch flat on the floor. This movements are slow and controlled.
Triceps are used for Pushing... Tagging along from our last video the correct alignment is important for this push pattern. A door, a stroller, a lawnmower, or a barbell—you're using your triceps. Lift up onto the hands and, keeping the hips very close to the chair or bench, bend the elbows, lowering down until they're at about 90 degrees. Keep the elbows pointing behind you, the shoulders down and the abs engaged. *Avoid this exercise if you feel any pain in the shoulders.
Pushing movements are incredibly important to any training program. Incline push ups are a great place to start! Bending at the elbow, lowering your body towards the bench and pushing through the palm of your hands. Exhale UP. Notice: Neutral Spine from the head to the hip. No slouching, No arching, No pain, No problem. If any of the above mentioned begin to creep in STOP, stand up, reset, repeat.