Male

Jack Split Crunches

Muscles involved

Tackling Jack Split Crunches requires a real sense of control, making it a fantastic test for your advanced body weight training. A truly great set feels fluid yet powerful, demanding that your abdomen and quadriceps work together in total harmony as you lift your upper body and split your legs. You will know you are nailing the technique when your midsection burns intensely without relying on momentum to finish the reps. Bringing your arms forward between your legs creates a crisp peak contraction that locks in your balance. Executing this movement with solid form boosts your confidence in your core strength, leaving you with that unbeatable feeling of having completely owned an intense, challenging series.

How to do it

1. Lie on your back with your legs extended and your arms stretched behind your head. 2. Exhale and contract your abdominal muscles as you bend forward at the waist and raise your legs simultaneously. 3. Bring your arms between your legs until your elbows and knees touch, holding the contraction for a moment. 4. Inhale and return in a controlled manner to the starting position to repeat the movement the indicated number of times.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your lower back pressed against the floor at the start to avoid straining it. - Lift your torso and legs at the same speed to maintain control of the movement. - Keep your neck in a neutral position, looking slightly toward your knees to avoid straining it.