Swiss Ball Jackknife - Exercise of the Week

Using just a Swiss ball and your bodyweight, you can get an effective abdominal exercise with the Swiss ball jackknife. It also helps you work on balance as your abdominal muscles work to maintain the smooth movement of the Swiss ball. Here we show you how to complete it, with instructions and pictures from our premier fitness facility and gym in Tallaght, Dublin 24.

Swiss Ball Jackknife

To begin, get down on all fours and position a Swiss ball behind you. Raise one leg and balance it on top of the Swiss ball. Maintain your balance as you do this with the other leg also - so that both of your legs are resting on it. You should then assume a pushup position with your arms so that only your hands make contact with the floor. Hold this position for a few seconds to get used to it while keeping your balance. To begin the movement, extend your legs so that only your feet are resting on the ball and your body is aligned with a straight spine and neck (i.e. don’t let your hips sag or raise them too much upwards).

When ready, use your feet to roll the ball towards your chest as you bend your knees in towards your chest. Hold this position for a couple of seconds before extending your legs out again. This is one repetition (rep) complete. Note that if you are new to this exercise, it will take a few attempts to complete the movement correctly without losing your balance. This is to be expected, but with time and practice you are sure to master it. Please ask any of our friendly fitness team for help and guidance in completed this Swiss ball jackknife exercise and they can even demonstrate it to you.

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