Swiss Ball Prone Jackknife
Muscle Groups: Abs
Swiss Ball Prone Jackknife focuses on Abs, with Shoulders, Triceps, Glutes, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Swiss Ball Prone Jackknife with proper form and technique.
- 1
Start in a plank position with your shins resting on a Swiss ball and your hands directly under your shoulders.
- 2
Engage your core and pull your knees towards your chest, rolling the ball forward.
- 3
Extend your legs back to the starting position, maintaining a straight line from head to heels.
Tips for Success
These tips will help you perform Swiss Ball Prone Jackknife safely and effectively while maintaining proper form.
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Keep your body aligned in a straight line to avoid straining your back.
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Engage your core throughout the exercise to maintain stability.
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Avoid using momentum; move slowly and control the ball with your legs.
Secondary Muscles
While Swiss Ball Prone Jackknife primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Glutes, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Swiss Ball Prone Jackknife, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Swiss Ball Prone Jackknife, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
