Exercise Ball Jackknife

Video coming soon...

The exercise ball Jackknife workout is a core exercise that primarily targets the abdominal muscles.

By using the exercise ball, this workout adds an element of instability, engaging the core muscles even more.

It involves starting in a plank position with the feet on the ball and then pulling the knees towards the chest.

While the exercise ball Jackknife workout may engage some auxiliary muscles, its main focus is on the abs.

Place an exercise ball on the floor and position yourself on your hands and knees in front of it.
Walk your hands forward until your shins are resting on the top of the exercise ball.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift your hips up towards the ceiling, rolling the exercise ball towards your chest.
Continue rolling the exercise ball towards your chest until your knees are close to your elbows.
Pause for a moment, then slowly roll the exercise ball back to the starting position by extending your legs and lowering your hips.
Repeat the movement for the desired number of repetitions.

Engage your core from the start: Begin by sitting on the exercise ball with your feet flat on the ground, maintaining a tall posture. As you lean back, engage your abdominal muscles by pulling your belly button towards your spine. This will help stabilize your body and activate your abs throughout the exercise.
Maintain proper alignment: Keep your shoulders down and relaxed, and your neck in a neutral position. Avoid straining your neck by looking straight ahead or slightly upwards. Focus on keeping your spine aligned, ensuring that your lower back doesn’t arch excessively.
Control the movement: Slowly lift your legs off the ground, maintaining control and avoiding any swinging or jerking motions. As you bring your knees towards your chest, exhale and squeeze your abs, imagining that you’re trying to touch your belly button to your spine. This controlled movement will maximize the engagement of your abdominal muscles.
Extend your legs with control: As you straighten your legs, inhale and continue to engage your core. Keep your lower back pressed against the exercise ball to avoid overarching. Focus on extending your legs fully while maintaining stability and control. Avoid locking your knees and aim for a smooth, fluid motion.
Gradually increase difficulty: Once you have mastered the basic form, challenge yourself by adding variations. You can try performing the exercise with your arms