Swiss Ball Prone Jackknife
Muscle Groups: Abs
Swiss Ball Prone Jackknife focuses on Abs, with Quads 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
Begin in a plank position with your hands on the floor directly under your shoulders and your shins resting on a stability ball.
- 2
Engage your core and flex your hips and knees to roll the stability ball towards your chest, lifting your hips slightly.
- 3
Slowly extend your hips and knees to roll the stability ball back to the starting plank position.
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 Quads . 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.
