An Exercise You Need To Try: Swiss Ball Jackknifes

This is going to be short and sweet, as I’ve got a lot on my “to-do” list today.  By the way, if you want to get a ton done, make a to-do list.  I swear it increases my productivity tenfold.

Everybody, I mean everybody, wants to know what they can do to get better abs.  While I am a huge believer in the fact that unless you get lean enough to see your abs, no amount of training them will make any visual difference, there are some things you can do to not only help those abs stand out, but also make them strong enough to stop a tank.

Swiss Ball Jackknifes are one such exercise. 

Here’s what they look like:

Here’s how to do them:

-Begin in a push up position with your feet on a swiss ball.

-Get your abs and your butt tight to keep your low back and butt from sagging (because no one wants a saggy butt).

-Start the movement by pulling your knees towards your chest using your abs.  Don’t pull with your thighs.

-Reverse the movement by keeping tight and think of “stabbing” your feet back behind you.  This helps keep the abs tight.

Perform 8-12 reps for 2-3 sets.

I will say that if you’re a beginner, this isn’t a good move to start with as it requires a decent level of strength as well as lumbopelvic stabilization.  (That’s a fancy term for the ability to keep your pelvis and low back where there supposed to be.)  One of the things that I like about Swiss Ball Jackknifes is that while there is a good amount of abdominal work happening from flexing the hips, the ball adds a stability element that really fires the abs up.

Give them a shot and let me know what you think!

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2 thoughts on “An Exercise You Need To Try: Swiss Ball Jackknifes

  1. It seems like there would be a little bit of hip strength benefit from this exercise. It that the case or is it just the case if you do the exercise wrong, haha!?!?!

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