Modified JackKnife

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.

  1. Place your feet on the swiss ball and assume a push up position.
  2. Exhale, role the ball toward your chest by tucking your knees under.
  3. Inhale and return to starting position.

To keep your core engaged and prevent low back stress, avoid sagging down as you extend your body.