Side Jackknife

A dynamic core exercise performed from a side-lying position where the torso and legs are brought toward each other in a crunching motion, targeting the abdominals and obliques.

Instructions

1. Lie on your right side on a yoga mat or padded floor.
2. Stack your legs on top of each other or stagger them for stability and support.
3. Position your head on your right hand or support it with your right arm.
4. Place your left hand behind your head or across your chest for support.
5. Engage your core and lift your top leg while simultaneously crunching your torso forward.
6. Bring your right elbow toward your top (left) knee in a crunching motion.
7. Hold briefly at the contraction point, squeezing your obliques and abdominals.
8. Lower back to the starting position with control and repeat.

Tips

• Move slowly and deliberately; avoid using momentum to perform the movement.
• Keep the movement controlled throughout both the up and down phases.
• Focus on feeling the contraction in your obliques and abdominals.
• Breathe steadily; exhale during the crunch and inhale during the lowering phase.
• Perform all repetitions on one side before switching sides.