Exercise of the Month: January

by the JCC Association and One Club

Do you want a stronger core and upper body in 2013? Our January Exercise of the Month is for you, and it is something that people of all fitness levels can benefit from as a part of their regular routines.

EXERCISE OF THE MONTH: Jacknives

Primary movers: Core, Hip Flexors, Upper Body Stabilizers

Benefits: These exercises enhance core stability and strength.

Jacknife on Stability Ball

HOW TO DO IT:

1. Place hands firmly on the ground with feet and shins on top of the stability ball

2. Keep torso lifted high and roll ball towards chest, then extend legs. Do not move upper body.

3. Repeat 5-10 times; do 3-4 sets

Jacknife with TRX

HOW TO DO IT:

1. Place hands firmly on the ground with feet suspended on TRX.

2. Keep torso lifted high and tuck knees into the chest; then extend legs. Do not move upper body.

3. Repeat 5-10 times; do 3-4 sets.