Pulley Jack Knife

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The pulley Jack knife workout is a targeted exercise that focuses mainly on the abs.

It utilizes the pulley system to engage the core muscles and increase resistance for a more intense workout.

While other muscles may be engaged, the primary emphasis is on strengthening and toning the abdominal muscles.

Stand with your feet shoulder-width apart, facing the pulley machine.
Hold the handles of the pulley machine with an overhand grip, palms facing down.
Extend your arms straight out in front of you, keeping them parallel to the floor.
Engage your core and slowly bring your arms down and behind you, bending at the elbows.
Continue lowering the handles until your hands are next to your thighs, keeping your elbows close to your body.
Reverse the movement by slowly straightening your arms and returning to the starting position.

Start with a light weight and gradually increase as you become more comfortable with the exercise.
Ensure proper alignment by keeping your back straight and shoulders relaxed throughout the movement.
Engage your abs by pulling your belly button towards your spine and maintaining a strong core throughout the exercise.
Control the movement by exhaling as you extend your legs and inhaling as you bring them back in towards your chest.
Avoid using momentum by moving slowly and focusing on the contraction of your abs.
For added challenge, try performing the exercise on an unstable surface like a Bosu ball to further engage your core muscles.