New Rules of Lifting For Women (NROL4W)

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Help! I can't do prone jackknife

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  • paprad
    paprad Posts: 321 Member
    Thanks for that. Yes, I know what you mean - it is tough but feels rewarding when it gets done.
  • mrs_mab
    mrs_mab Posts: 1,024 Member
    They are hard, but I LOVE them! I can feel my core getting stronger with every one! :smile:
  • highervibes
    highervibes Posts: 2,219 Member
    Since suffering a stroke in October my balance is still off. I make a lousy tree, step ups and lunges are hard enough but hey - I'm alive! I use a machine at the gym that I have no idea how to describe but it's a machine you can use to pull yourself up and do different body weight related exercises. I hold myself up with my arms and then my legs are sort of dangling and I pull my legs up to a sitting position. The dude at the gym said it was a good mod for the jacknife so I'm doing those until I can recover more of my balance.
  • mrs_mab
    mrs_mab Posts: 1,024 Member
    Since suffering a stroke in October my balance is still off. I make a lousy tree, step ups and lunges are hard enough but hey - I'm alive! I use a machine at the gym that I have no idea how to describe but it's a machine you can use to pull yourself up and do different body weight related exercises. I hold myself up with my arms and then my legs are sort of dangling and I pull my legs up to a sitting position. The dude at the gym said it was a good mod for the jacknife so I'm doing those until I can recover more of my balance.
    I had a TIA (mini-stroke) several years back, it was scary, but been fine ever since. Kinda strange. Glad you are on the road to recovery now. I am having to mod some stuff myself due to bad ankle. So long as we keep moving & pushing the weight right!

    Stay at it! :wink:
  • paprad
    paprad Posts: 321 Member
    Strokes are scary but I know of 2 people in the family who made nearly full recoveries, so hang in there
  • paprad
    paprad Posts: 321 Member
    They are hard, but I LOVE them! I can feel my core getting stronger with every one! :smile:
    I am a bit curious how come the first workout of NROLFW has this if it is so hard!

    Had a bit of a breakthrough today. I figured half my fear is that the ball will run away and I will lose balance and go splat. I was thinking it would be good if I had a narrow passageway in which to do this but I don't. So I took a bunch of bolsters and cushions and built a kind of passage of sorts - wall on one side, bolsters a couple of feet away and ball in the middle and this kept the ball from going AWOL. And it worked! Whether it was psychological or not, I managed 3 sets and that's huge for me because the first two times I fell flat. Feeling terribly pleased.

    There seems to be an extra adrenalin burst with doing balancing stuff, eh?
  • crista_b
    crista_b Posts: 1,192 Member
    I watched the YouTube videos first to make sure I would do it right, and I had no problems doing them from the start. I also never felt anything, and this makes me wonder if I'm actually doing it right. The first time I felt anything from the prone jackknife was yesterday/today after my Monday session of S1WA4, and even that's minimal. I feel a tiny bit of soreness if I stretch out.

    I'm doing what I've seen on YouTube though... confused....
  • paprad
    paprad Posts: 321 Member
    The youtube video definitely helped - especially to figure out how to roll onto the ball - otherwise I'd have gone nuts trying to put my feet on the ball. I saw anohter video now and there too the ball's height wasn't as much as her arms, so the woman was pretty much parallel to the ground. I think in my case I am at a considerable angle with the height of my ball being so much more than the length of my arms. I don't feel like investing in another ball - not to mention storing it - so I will just muddle along with this.

    I'm curious to see if I feel anything tomorrow. The swiss ball crunches havent done anything for me either - I didn't feel any soreness anywhere in my abs - i wondered if I am doing it properly but my form seems to be okay
  • crista_b
    crista_b Posts: 1,192 Member
    Yeah, I don't feel anything from the crunches either. I've started holding 25# dumbbells in each hand while I do them, and it still doesn't really do anything. :ohwell:
  • SkimFlatWhite68
    SkimFlatWhite68 Posts: 1,254 Member
    The first time I did the prone jackknife was with my trainer and we were both laughing at how pathetic I was!!

    But I am very determined. The first time by myself, getting off the ball at the end of my set must have been hysterical to watch.

    By about the 3rd time, I was fine. It soon became one of my very favourite exercises, I love them.

    I find it helps to concentrate on your feet on the outward movement, hold your core TIGHT. It's a great exercise!
  • paprad
    paprad Posts: 321 Member
    I didn't feel any soreness either, so much for 3 sets of this.
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    I am honestly thinking about just skipping these. I did TRX before I started New Rules and we did a move similar enough to this that I have done so often now that this move is way too easy.

    Granted if you saw me when I first started Trx this would have been a different story.... Haha I was a hot mess

    Is anyone else thinking of just skipping the ab exercises like this one?
  • siany01
    siany01 Posts: 319 Member
    I love these. I guess I am lucky in that I find them quite easy to do. One thing my trainer pointed out was to make sure you bring you hips right back down on the straight and bring them as low as poss on the bend. I did 15 on set one the read I should of done 8 (also then remembered reading tht on here to). My abs hurt today from doing them and I have been doing 90 ab crunches 5 x a week for the last 7 weeks.

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