Jackknife (Medicine Ball)

An advanced abdominal exercise performed while holding a medicine ball, using a jackknife motion to target the upper and lower abs.

Instructions

1. Lie on your back with your legs extended and a medicine ball held in your hands above your chest.
2. Simultaneously lift your upper body and bring your knees toward your chest.
3. Meet your knees with the medicine ball at the top of the movement, creating a jackknife position.
4. Lower your upper body and legs back to the starting position.
5. Repeat for the desired number of repetitions.

Tips

• Keep the medicine ball close to your body throughout the movement.
• This movement requires significant core strength and hip flexor flexibility.
• Control the descent to maximize time under tension.
• Beginners should start with bodyweight before adding a medicine ball.