Swiss Ball Jackknife
The jackknife is a swiss ball exercise which works the abdominal muscles. It is quite a difficult, advanced exercise, so make sure you build up your abdominal and core strength before attempting this one!
Teaching points
- Position yourself with your hands on the floor and shins on the ball, as shown.
- Pull the ball towards you by bringing your knees towards your chest.
- Push the ball back away and straighten the legs.
- Keep your back flat and the stomach pulled in throughout.
Variations and progressions
- This is a more advanced version of the reverse plank exercise.
Muscles worked
- Rectus abdominus.
- Transversus abdominus.
- Erector spinae.
Alternative exercises
- Reverse plank on a swiss ball.
- Plank on a swiss ball.
- Plank.
- Side plank.
Related injuries
- Abdominal strain.
- Lower back pain.
