Fly Like associate Eagle for Stronger Abs
The spread-eagle jacknife works the abs and also the hips.
Most ab exercises try and take the hip fexors out of the equation so the abs got to work while not help. however ignoring the hip fexors will cause injury if you raise significant, run, or play sports. The spread-eagle jackknife permits you to strengthen each the abs and also the hips while not sacrificing development in either space. however be warned: this can be a sophisticated move.
Having your legs unfold apart makes it tough to take a seat up, which forces the abs and hip fexors to interact to lift your trunk. sturdy hip fexors facilitate your hamstrings stabilize significant squats and deadlifts, and that they conjointly enhance running speed and explosiveness.
If raising your legs off the ground is simply too tough, it’s alright to try this move as simply a trunk situp. you'll be able to conjointly secure your feet within the support beams of an influence rack, or have a partner hold them down for additional stability. For a bigger challenge, do spread-eagle jackknifes (or situps) whereas holding a medication ball overhead.
How to have it off
Lie on your back on the ground along with your legs unfold to make a “V” form and your arms extended behind your head.
Sit up explosively whereas at the same time raising your legs and hips off the ground. As you return up, reach your hands between your legs.
Quick Tips
Perform the spread-eagle jacknife at the top of a lower-body day. Aim for 2-4 sets of ten.
