THE ABS AND THE HIPS TRAINING

FLY LIKE

AN EAGLE THE SPREAD-EAGLE JACKKNIFE

WORKS THE ABS AND THE HIPS

Most ab exercises try to take the hip flexors out of the equation so that the abs have to work without assistance. But
ignoring the hip flexors can lead to injury if you lift heavy, run, or play sports.
The spread-eagle jackknife allows you to strengthen both the abs and the hips without sacrificing development in either area. 
But be warned: this is an advanced move.
Having your legs spread apart makes it difficult to sit up, and that forces the abs and hip flexors to engage to raise your
torso. Strong hip flexors help your hamstrings stabilise heavy squats and deadlifts, and they also enhance running
speed and explosiveness.
If raising your legs off the floor is too difficult, it’s OK to do this move as just a torso sit-up. You can also secure your feet inside the support beams of a power rack, or have a partner hold them down for more stability. For a greater challenge, do spread-eagle jackknifes (or sit-ups) while holding a medicine ball overhead.

How to Do It

I- Lie on your back on the floor with your legs spread to form a “V” shape and your arms extended behind your head.

II- Sit up explosively while simultaneously raising your legs and hips off the floor. As you come up, reach your hands between your legs.

TIP
Perform the spreadeagle jackknife at the end of a lower-body
day. Aim for 2–4 sets of 10.