Exercise Ball Jackknife On Knees

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

Using an exercise ball, the individual starts in a plank position with their knees on the ball.

They then roll the ball towards their chest, contracting the abs, before returning to the starting position.

Place an exercise ball on the floor and kneel down in front of it.
Position your hands shoulder-width apart on the floor, directly under your shoulders.
Place your shins and the tops of your feet on the exercise ball.
Engage your core muscles and keep your body in a straight line from head to toe.
Slowly roll the exercise ball towards your chest by bending your knees, while keeping your back straight.
Pause for a moment, then slowly extend your legs to roll the exercise ball back to the starting position.

Start by placing your forearms on the exercise ball, keeping your elbows directly below your shoulders.
Engage your core and lift your knees off the ground, forming a straight line from your head to your heels.
Keep your abs tight as you slowly bring your knees towards your chest, rolling the exercise ball forward.
Avoid sagging your hips or rounding your back; maintain a strong, stable position throughout the movement.
Exhale as you contract your abs and bring your knees in, and inhale as you extend your legs back to the starting position.
Perform the exercise with control, focusing on the contraction of your abdominal muscles with each repetition.