Sitting Jacks

What it is

Lean back slightly and open and close your legs while your arms go up and down. A harder version of Chair Jacks.

In the video this is shown on the edge of a firm bench. A sturdy chair without arms works too, as long as it can't tip or slide.

How to do it

1. Sit on the front of a firm seat and lean back a little.
2. Lift your feet slightly and open your legs wide as your arms rise.
3. Close the legs as your arms lower.
4. Keep the movement controlled.

Key tip: If your lower back starts to ache, put your feet down and do Chair Jacks instead.

Who should skip it, and why

• You have low back pain, a hernia, or had stomach or chest surgery in the last few months. Leaning back with your legs lifted pulls hard on the lower back and the stomach wall.
• Your shoulder hurts when you lift your arm above shoulder height (for example a rotator cuff problem or frozen shoulder). Reaching overhead squeezes the sore tissues. Keep your hands below shoulder height instead, or skip it.
• You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.

Easier and harder versions

Easier

Chair Jacks with feet on the floor.

Harder

Keep the feet off the floor the whole time.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.