TRX/Medicine Ball Jack knife
This exercise is a fantastic lower ab workout that requires both core strength and stability as well as some upper body control. The same technique can be completed on the TRX or a gym ball as shown.
To start, position the feet either on the top of the ball, or in the handles in the TRX, so that they hand about six inches from the floor. Place your hands so that your arms are at 90 degrees to the body, which should be in a high plank position (legs extended with back straight). From this position, engage the core, bend your knees and draw your knees in as close to your chin as possible. control the movement in and reverse the technique on the way out.
Repeat the exercise using the same technique. I have incorporated a press up after each jack knife to increase the difficulty of the exercise. To make the exercise slightly easier, try completing the movement in a standard plank position with your elbows flat on the ground.
Not only will this exercise tone your abs but it will strengthen your lower back, legs and give you the benefits of a quick cardio workout too.
Targeted area: Lower abs, core, chest, triceps
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