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Exercise Benefits With Proper Form & Technique

Sliding Straight Arm Jackknife Plank

(4.67)
through 3 votes
Human
muscles:Rectus AbdominisMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle
synergists:TricepsMuscle, Lower BackMuscle, ObliquesMuscle
required:Towel
fitness level:Normal
exercise type:Strength, Cardio
Variations available (1)
Starting PositionExecution

General and Specifics

Starting Position

  • place the feet hip width apart on a towel
  • bring your body into the Push-up position
  • the hands are directly under the shoulders (also during the execution), the legs are stretched out backwards
  • now only the balls are on the towel
  • hold the hips up, so that your body is in a line from head to feet

Correct Execution

  • brace the abs and pull the feet forward with bent legs
  • if your thighs are vertical to the ground, you have reached the final position
  • you can hold the position for a moment, to make the exercise more effective
  • let the feet slide back to where you started
  • the upper body is inactive during the whole exercise
  • do this several times