Weighted Swiss Ball Jackknife
Muscle Groups: Abs
Weighted Swiss Ball Jackknife focuses on Abs, with Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Jackknife with proper form and technique.
- 1
Start by sitting on a Swiss ball with your feet flat on the floor, holding a weight with both hands at your chest.
- 2
Lean back slightly and walk your feet forward until your back is resting on the ball and your body forms a straight line from head to knees.
- 3
Engage your core, lift your legs off the ground, and pull your knees towards your chest while bringing the weight forward.
- 4
Slowly extend your legs back to the starting position while keeping your back engaged.
Tips for Success
These tips will help you perform Weighted Swiss Ball Jackknife safely and effectively while maintaining proper form.
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Keep your core tight to support your back and avoid straining it.
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Avoid dropping your hips or letting your back arch during the movement.
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Use a weight that allows you to maintain proper form without sacrificing control.
Secondary Muscles
While Weighted Swiss Ball Jackknife primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include 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 Weighted Swiss Ball Jackknife, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball 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.
