If you’re looking for a killer core workout that improves your sense of balance and works your entire abdominal muscles, look no further than a balance ball. One of the best ways to use it is with the stability ball knee tuck. Also known as a jackknife. (Once you master this, master other balance ball exercises as well.)
Stability Ball Knee Tuck: Step-by-Step Instructions
- Get into a high plank position with your hands directly under your shoulders and your shins on the balance ball.
- Engage your core and keep your body in a straight line from head to toe. This is the starting position.
- Engaging your core, bend your knees and roll the balance ball toward your hands, resting only your toes on the ball and keeping your hips low as you do so.
- Pause, then slowly extend your legs back and return to the starting position.
How to make the stability ball knee tuck easier
- Narrow the range of motion in which you bend your knees.
- Use a smaller balance ball.
- Place your knees or thighs on the ball instead of your shins to reduce the amount of core work required to stabilize the movement.
Stability ball knee tuck: trained muscles
Stability ball knee tucks are a great way to target your abs and other major muscle groups.
abs
The main muscles trained during the balance ball knee tuck are the abdominal muscles. This exercise targets your entire core, from your six-pack rectus abdominis to your obliques and the underlying “corset” abdominal muscles (transversus abdominis).
hip flexors
The hip flexors, or psoas muscles, support your abdominal muscles and help bring your knees closer to your chest. So it’s completely normal if your front hip hurts the next day.
shoulder
Your shoulders help stabilize your posture while you hold the plank position. And, importantly, it prevents your shoulders from landing on your face.
