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Stability Ball, Jack Knife with Push Up |
Type: Abs |
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The stability ball jack knife with push up is not for beginners. It’s an exercise that incorporates multiple joint movements and requires great skill and balance to perform correctly. It targets the core abdominal muscles, chest, hips, shoulders and back. This exercise will develop exceptional core strength and good balance.
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Lower Abs
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Chest
Obliques
Shoulders
Triceps
Upper Abs
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Stability Ball, Jack Knife with Push Up Steps:
Position yourself so that you are in the press up position.
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Hands on the floor about shoulder width apart, with feet resting on top of a stability ball.
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Keep your back straight, with a neutral spine position at all times.
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The first part of this exercise is the jack knife.
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From the starting position, flex at the hips, so that your thighs come towards your abdomen.
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Keeping your knees and elbows straight, your feet will roll across the stability ball and your back side will rise upwards.
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Stop the movement once your tip toes are on the ball. Pause at the top.
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Straighten your hips and roll your feet back to the starting position.
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The second part of this exercise is the push up. Bend at the elbows and lower your upper body towards the floor.
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At the point where your elbows are a right angles, push back up to the start position.
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