[3] 5–10 minutes is considered a beginner duration, 10–20 for moderate, and 20–30 for an advanced level.
[1] The Jacobs Ladder works out both the lower and upper body, and it is a favorite among groups such as United States Army Rangers, United States Navy SEALs, and The Biggest Loser contestants.
[3] The main muscles activated in the exercise are the quads, glutes, shoulders, and lats.
[4] Research from Louisiana State University has concluded that compared to a treadmill, the Jacobs Ladder allows a person to work out harder while expending less effort.
[5] Due to the pressure applied on the inner abdominal muscles, the exercise is generally considered unsafe for pregnant women, especially after the 16th week of pregnancy.