Breathing
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
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Strength movement using Body Only.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
While inhaling, lower your arms and legs back to the starting position.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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