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KELLY_R Posts: 3,098
5/13/13 10:24 P

If you do want to incorporate the jackknife movement for variety, a variation is to keep your shins on the stability ball and roll the ball in towards your chest bending your knees (instead of having your toes on the ball). Hope that makes sense.

There's an image sample here (sorry, it's a huge URL):

I'm still not sure how friendly that would be for your back, but it's WAY less difficult than doing it on your toes. Although I may be wrong... the one on the toes I know is typically called a pike, but I've also heard people call it a jackknife, too.

VSOKOLOVA SparkPoints: (2,268)
Fitness Minutes: (1,222)
Posts: 15
5/13/13 5:51 P

I think you're right. This whole program seems to be pandering to lobbyist- and industry-driven ideas targeted at bewitching the lowest common denominator of society.

I should probably just stick to what's on SP :)

UNIDENT Posts: 33,498
5/13/13 3:36 P


So the 10 resistance band exercises are the entire rest of your body, and the tiny core muscles get 10 whole exercises all to themselves?

Pandering to the "lose fat in your tummy by doing core work" belief.

VSOKOLOVA SparkPoints: (2,268)
Fitness Minutes: (1,222)
Posts: 15
5/13/13 3:19 P

It recommends cardio 6 days a week, 10 stretches to do every day, 10 exercises with a resistance band to do 3 times a week, and the 10 core exercises to do 3 times a week.

UNIDENT Posts: 33,498
5/13/13 3:13 P

Does it include any other exercise, or just the core stuff?

VSOKOLOVA SparkPoints: (2,268)
Fitness Minutes: (1,222)
Posts: 15
5/13/13 8:10 A

That makes sense. I'll begin trying that. Thanks again.

What's frustrating is that I'm taking part in my health insurance company's "Drop 10 in 10" fitness program, which involves weekly classes with a local hospital's fitness instructors. You'd think they would have some solid advice, but it doesn't seem that way. Suffice it to say that when this program ends I'll be giving some poor reviews!

UNIDENT Posts: 33,498
5/13/13 12:47 A

Plank should normally be held for as long as you can. Doing it for less will not lead to improvement.

If you've received poor nutrition AND fitness advice from the one site, I would definitely start to question that site's validity as a healthy resource.

VSOKOLOVA SparkPoints: (2,268)
Fitness Minutes: (1,222)
Posts: 15
5/12/13 10:38 P

Thank you for the response.

But oh, wow. Their diet regimen was ridiculous enough, but the exercise one too? I don't know if I can believe what Highmark says again!

If I were to drop the other 8 exercises and focus on the planks, do you suppose that doing a few reps of 30-40 seconds would be sufficient? For sake of comparison this program had me doing each of the planks for about 15 seconds.

UNIDENT Posts: 33,498
5/12/13 3:12 P

There is no need to do more than 1-2 core exercises at any one time. This is overdoing it excessively. I would not recommend following that workout at all.

Instead of trying to find something else to swap for the jackknife, just do the plank and side planks. None of the other exercises are necessary at all.

VSOKOLOVA SparkPoints: (2,268)
Fitness Minutes: (1,222)
Posts: 15
5/12/13 8:03 A

I'm currently doing a small fitness regimen that includes ten exercises aimed at strengthening the core of the body.

The core exercises are as follows: basic crunch, crunch on a stability ball, reverse crunch, forearm plank, forearm side plank, Russian twist, back extension, Superman, bicycle crunch, and jack knife.

Unfortunately an old shoulder/back injury makes the jack knife too painful for me to do. I've read on the forums that a plank can be an acceptable substitute for the jack knife. Should I do more of those each workout, or are there other substitutes that are not already incorporated into my core workout?

Thank you.

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