Jack knife on Ball Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Stability ball
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Hip flexors, Tensor Fasciae Latae, Obliques, Adductor Longus, Sartorius, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Ball Jack Knife
Visualised Target Muscle Groups
Front
Back
How to: Jack knife on Ball
- Start by lying on your back with your legs extended and arms overhead holding onto the stability ball.
- Simultaneously lift your legs and upper body while bringing the stability ball towards your legs.
- Squeeze at the top for a moment, and then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of controlled motion.
- Not fully engaging the core.
- Letting the hips sag during the lift.
Modifications
- Perform the exercise with feet on the ground instead of the ball.
- Reduce the range of motion if experiencing discomfort.
Tips
- Keep your core engaged throughout the movement.
- Ensure the stability ball is fully inflated for better support.
- Control the movement to avoid using momentum.
Jack knife on Ball Alternatives
Tags
core
abdominal
strength
balance
stability ball
intermediate
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