Jackknife on the rehearsal Ball

Jackknife on the rehearsal Ball

The jackknife on the rehearsal ball or Abs Ball is one of the great abs exercises that you can do. It in general targets the rectus abdominis with emphasis on the lower abs. But you can modify the rehearsal to also work your oblique.

To perform the exercise, start out kneeling in front of the ball. Place your stomach on the ball and walk your hands out allowing the ball to roll down your body until the ball is positioned at your shins. It should look like you are in a push-up position. From here pull your knees to your chest allowing the ball to roll down your shins finishing with the top of your feet on the ball. Then straighten your legs back to the beginning position.

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There are ways to make the rehearsal more difficult or target different areas of the abs. You can turn your knees to the side finishing the rehearsal with the ball on the exterior of the foot to target the oblique. You can also keep your legs right while doing the exercise. Pull in with your abs raising your buttocks in the air. You will then finish with your toes on the ball. This makes the rehearsal harder.

To make the rehearsal very difficult you can use a Theraband (a light resistance band regularly used for physical therapy) to pull your feet back. In this scenario you would have the band tied in a loop colse to something immobile. Place your feet in the band loop and then walk your hands out so your feet are interesting away from the immobile object and the band is pulling your feet back. Then perform the rehearsal as you regularly would.

Jackknife on the rehearsal Ball

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