How To Do Jackknife Exercise In A Right Way

These days, people spend more time in front of their computers rather than doing work out of playing. To do that, we need to sit in a chair for a lot more time. And that affects our back, waist, and shoulder. Muscles in those areas get weaker with time if we do not exercise or work out. And with time, we feel pain, and more problems can occur. 

Jackknife exercise is a type of sit-up to strengthen our abdominal, back, and shoulders. In this article, I will be talking about this exercise, its benefits, how to do it properly, common mistakes that people often make, and what the modifications are. 

Jackknife Exercise And Benefits

Jackknife Exercise and Benefits

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Before coming into the details of how to do it properly, let’s talk about the basics of this exercise. So, the Jackknife exercise is a kind of sit-up that helps our abdominal muscles to strengthen and stretches our back and shoulders so that the muscles can get stronger with time. 

Also, it helps our abs a tough challenge. So, for beginners, the basic exercise is enough, and for people who want to develop their abs, it is a great exercise. First of all, the exercise gives your body muscle tension and stretch. Your body will get a good posture, and it will be flexible. You will get a good sleep and healthy life. So, Now, into the proper way to do it. 

Basic Jackknife Exercise

Basic Jackknife Exercise

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There are different types of this exercise. I mean you can do the same exercise with different variations. But, first, let me tell you the proper way to do the basic one. 

Step 1

First, you need to lie on a flat floor, and your legs and arms will be extended. Then lift your arms above your head, and your spine must be in a neutral position. You need to make sure that your lower back is not rounded or arched. If your floor is hard, then make sure to buy an exercise mat. It will give you comfort while doing this sit-up.

Step 2

If you are into working out or exercising for a long time, then you must know when and how to breathe. But if you have started recently, then take a deep breath before you start. Breathing is one of the most important things while exercising. At the time of release, inhale, and at the time of contract, exhale. Giving your muscles proper oxygen is a must thing to avoid any hernias or cramping in your muscle.  

Step 3

Now, Exhale and contract your abs, raising your legs and arms. Make sure that your legs are straight, and while bringing them up, you need to angle your legs at 35 to 45 degrees. At the same time, your hands need to be parallel with your legs. With the process, you also need to raise your body slightly off the floor. Finally, make your head and torso at the same angle. 

There are two things that you need to take care of. First, don’t let your head fall back or tuck your chin into your chest. Also, you should do this exercise slowly, and you should control the motion. Otherwise, you can injure your back or neck.

Step 4

The position is called the Jackknife position. Hold the position for atleast 3 seconds. After holding the position, count to 3. You will feel the tension in your back and abdominal area. This is a great exercise for increasing stability and strength.

Step 5

Now, inhale and go back to the first position slowly. Take a deep breath and then put your torso, legs, and arms on the mat, the starting position. While lowering your legs and arms, keep them as straight as possible. It will be hard not to bend your knees but maintain as much as you can not do that. 

Step 6

You should repeat the Jackknife exercise for 10 to 15 reps and finish atleast 3 sets. After every set, you must allow yourself a 30 sec to 1 min rest. Your muscles need to relax and recover, but you must not relax your muscles for a long time as it will be difficult to start a new set. If you want full benefit, then you must do this exercise for 4 or 5 days a week. And give rest to your body for one or two days. 

Jackknife Exercise Common Mistakes 

Jackknife Exercise Common Mistakes

You must know that this exercise is not an easy one to do. People who do not have proper knowledge easily catch neck and shoulder injuries. Go through this section to avoid any kind of injuries. 

First, inhale and exhale at the time that I have mentioned. Secondly, do not push yourself too hard. Instead, try to achieve the posture slowly. Finally, always make sure that you feel the tension in your abdominal, back, shoulder, and thigh area. If you feel pressure in any other area, then you are doing the exercise wrong. 

Frequently Asked Questions (FAQs):- 

Here are some interesting questions and answers.

1. Is Jackknife Good Exercise?

Ans: Yes, Jackknife is a great exercise for the back, shoulder, and abdominal area. It is also beneficial for abs. However, the exercise is also good for the transverse abdominis, the core of the abdomen. Also, this core area is difficult to target. 

2. What Are The Variations Of The Jackknife Exercise?

Ans: I hope you have understood the basics of the Jackknife exercise. But there are some variations of the exercise to target different areas.

  • Side Jackknife
  • Jackknife Crunch 

3. What Muscles Does Jackknife Exercise Work?

Ans: The visible areas where you will find the benefits of this exercise are the lower and upper abdominal muscles. If you want to know the name of the muscle, so the name is the transversus abdominis muscle. 

To Conclude

I hope you get the proper idea about the Jackknife exercise and how to do that properly. There are safety measures that I have already mentioned. But if you have any back or waist injury or pain, then you should not do this exercise. Or you can talk to a medical person like an exercise trainer or a physiotherapist.

If you want to know anything more, feel free to ask in the comment section below.

Thank You.

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