Great Move: One-Legged Prone Jackknife

September 24, 2009 Updated: October 1, 2015
One-legged Prone Jack knife is great for strengthening the core and improving one's posture. Space courtesy of Fitness Results NYC. (Henry Chan/ The Epoch Times )
One-legged Prone Jack knife is great for strengthening the core and improving one's posture. Space courtesy of Fitness Results NYC. (Henry Chan/ The Epoch Times )

Done correctly, this exercise is great for developing the muscles responsible for maintaining good posture, strong abdominal muscles, and strong shoulder stabilizers.

Beginner Version:

Start on your hands and knees, with your hands under your shoulders and your thighs in line with your hip sockets.

Keep your back in a well-aligned position (neutral spine).

Slowly extend your right leg behind you while keeping your hips straight and steady. As you exhale, scoop in your lower abdominal muscles and draw your knee to your chest, allowing your back to round as you do so.

Inhale, and extend your leg back again.

Repeat three to six times on each side.

Preparation for Advanced Version:

Start on your hands and knees, with your hands under your shoulders and your thighs in line with your hip sockets.

Keep your back in a well-aligned position (neutral spine).

As you exhale, scoop your lower abdominal muscles in and lift your knees off the floor.

Hold that position for ten seconds. Repeat three to six times.

Advanced Version:

Start in a pushup position.

Keep your abdominal muscles lifted and your shoulders pulled down, away from your ears.

On an inhalation, lift your right leg up without moving your hips. Think of lengthening it away from your hip. Hold the correct position with as little tension as possible.

As you exhale, draw your knee toward your chest, engaging your lower abdominal muscles. Inhale and reach your leg back again. Repeat each side three to six times.

The Epoch Times fitness team is made up of experienced certified personal trainers. If you have any fitness questions, feel free to contact the editor at Tysan.Lerner@epochtimes.com