Weighted Swiss Ball Prone Jackknife
Muscle Groups: Abs
Weighted 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 Weighted Swiss Ball Prone Jackknife with proper form and technique.
- 1
Begin in a plank position with your forearms resting on a Swiss ball, feet shoulder-width apart and body in a straight line from head to heels.
- 2
Engage your core, and slowly pull your knees toward your chest, rolling the Swiss ball towards you.
- 3
Pause briefly at the top, then extend your legs back to the starting position while keeping your core tight.
Tips for Success
These tips will help you perform Weighted Swiss Ball Prone Jackknife safely and effectively while maintaining proper form.
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Keep your body straight throughout the movement to avoid straining your back.
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Do not let your hips drop or rise too high; maintain a neutral spine.
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Focus on controlled movements to prevent falling and to maximize core engagement.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
