Jack Split Crunches

Muscles involved

AbsQuadriceps

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

MaleFemale

Rectus abdominisQuadriceps

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.

Difficulty