Swiss Ball Prone Jackknife
Swiss Ball Prone Jackknife strengthens your core and specifically targets the lower abdominals, lower back, and hip flexors. This exercise also provides strength to the triceps, chest, and shoulders.
INTERMEDIATE
Swiss Ball Jackknife
Swiss Ball Jackknife primarily strengthens the upper and lower abdominal muscles, particularly the transversus abdominis muscle.
Instructions
- Take a push-up position with your hands on the floor shoulder-width apart and your shins on the Swiss ball. Belt core. Form a straight line from shoulders to legs.
- Roll the ball inward by bending your legs and pulling it up with your feet until your thighs touch your stomach. Return the ball to its original position.
Tips
- Don't let your hips drop as you move.
Alternative Exercises
Single Leg Jackknife
A core and hip-flexor exercise raising one leg to meet the opposite hand, building coordination, lower-ab strength, and controlled trunk flexion.
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