How to Do
How to Do Prone Stability Ball Jackknife With Bent Knees
The prone stability ball jackknife with bent knees should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the prone stability ball jackknife with bent knees.
Beginning
Beginning Stability Ball Jackknife
Put your hands directly behind your shoulders and your shins on top of a stability ball in a high-plank position.
Movement
Stability Ball Jackknife Movement
1. Maintain a straight line from head to toes by bracing your core. This is where you'll begin.
2. Squeeze your abs and bend your knees to roll the stability ball toward your hands until only your toes are on it, keeping your hips down.
3. Return to the beginning posture by pausing, then slowly straightening your legs behind you.
Benefits
Stability Ball Jackknife Benefits
By strengthening your hip flexors and squeezing your abs, this core exercise has a dual purpose.
