Want to tighten your waistline? The obliques are the muscles located at the sides of your abs, along the rib cage. Toning the obliques is key to a tight, fit waistline. The problem is that many of the moves designed to work the obliques involve twisting the upper body and improper form can cause injury and compromise results. The side jackknife is a slow, simple, and very effective movement targeted at the obliques.
how to do side jackknives.
Lay on your left side, legs slightly bent, right leg on top of left leg, left arm out in front of and perpendicular to the body, palm facing down. Focus on pulling the belly button into the spine to keep your abs tight and maintain a straight back from neck to hips. Place your right arm on top of your head. Using your left arm for balance, lift your legs together towards your elbow as you contract your obliques to bring your right elbow towards your legs. Hold for a beat, focusing on the oblique contraction, before returning to starting position. Repeat on opposite side.
technique & proper body mechanics for side jackknives.
To help with good form, imagine you are lying between two glass walls. You can’t lean forward or backward. This movement is actually quite small. If you are crunching so far that you have to lean forward/backward, you risk straining back muscles.
The hand on your head is not there to help you pull your head towards the legs. Do not pull on your head, just rest your hand there. Keep your neck in line with your spine.
side jackknife alternatives.
If you find the move too difficult, try lifting just the top leg toward the elbow. Everything else is the same.
post side jackknife stretch.
To stretch and release the obliques, come to a standing position. Without leaning forward or backward, gently stretch the left arm over the head to the right side of the body. Repeat with the right arm stretching over the head to the left side of the body.
ready for more? join the 30-day jumpstart challenge!
No matter what your fitness level, you can jump into this 30-day challenge and get your health & fitness journey started. Let your body and your knowledge of your time, commitment, and fitness level determine what intensity is best for you. Over 30 days, you will complete 8 basic moves 5 days each week. You’ll start out small, but if you choose to start and progress at suggested levels, you should be able to do the following at the final workout:
- Cardio Warm-Up – 10 minutes
- Push-ups – 45
- Squats – 45
- Bench Dips – 45
- Glute Bridges – 45
- Plank Rows – 90 (45 each side)
- Lunges – 90 (45 each side)
- Basic Plank – 2 minutes
- Side Jackknives – 90 (45 each side)
- Cool-Down Stretch
Read more about the challenge or sign up for updates in the sidebar now ↗ and I’ll send you a discount code to download it for FREE!