If you’re looking for a killer core workout that challenges balance and attracts all your abdominal muscles, look for an exercise ball. One of the best ways to use it: Stability ball knees are also known as the tuck-jack knife. (And if you nail this, here are other stability ball exercises to master.)
Stability Ball Knee Tack: Step-by-Step Instructions
- Place your hands directly below your shoulders and shins on the stable ball to reach the high plate.
- Push your core in and keep your body in a straight line from head to toe. This is your starting position.
- With the core wrapped around, bend your knees and roll a stable ball towards your hand, only your toes are placed on top of the ball and your hips are lowered.
- Pause, then slowly move your feet backwards and return to the starting position.
How to make your ball knee easier for stability
- Reduces the range of knee tuck movement.
- Use a smaller stability ball.
- Instead of shins, place your knees and thighs on the ball to reduce the work you need from the core to stabilize your movement.
Stability ball knee tack: Muscles worked
Stability ball knee tucks are a great way to target abdominal muscles and some other important muscle groups.
Abs
The main muscles working during the tuck of the ball knee are your abs. This exercise covers the entire core, from the six-pack of rectal abdomen to the side obliques to the underlying “corset” abdomen (lateral abdomen).
Hip flexors
Your hip flexors, or hips, support your abs and help you bring your knees to your chest. So if you feel pain in the front of your lower back the next day, it is completely normal.
shoulder
The shoulders stabilize your position while holding the plank position – and, importantly, they protect you from the planting of the face.
