Engaging more muscles groups in a single exercise saves you time as well as create functional coordination you need in daily activities and sports. Maintaining stability during a swiss ball jackknife fires up your obliques and your spine stabilizers in addition to your hipflexors, your chest and triceps.
Before you head for a full stability ball jackknife, you should get your feet wet by mastering the modified version.
- Place your feet on the swiss ball and assume a push up position.
- Exhale, role the ball toward your chest by tucking your knees under.
- Inhale and return to starting position.
To keep your core engaged and prevent low back stress, avoid sagging down as you extend your body.