START­ING FROM SCRATCH?

Prep your mid­dle pre-jack­knife with these sim­ple – but su­per – pro­gres­sions

Women's Health (UK) - - IN THE KNOW -

1 HALF HOL­LOW HOLD

Ly­ing on your back, ex­tend your arms straight past your head and bend your knees. Raise your feet and shoul­ders a cou­ple of inches, keep­ing your lower back glued to the floor.

2 HOL­LOW HOLD

Like the half hold, but keep your legs straight and raise your arms and legs higher to cre­ate a V shape.

3 BENT-KNEE JACK­KNIFE

Start on your back with your legs slightly bent, arms ex­tended past your head and lower back glued to the floor. With­out arch­ing your back, con­tract your abs to raise your torso and legs si­mul­ta­ne­ously, bend­ing your knees and swing­ing your arms so they meet in the mid­dle.

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