Strengthens the hip flexors + abdominals, stabilises the shoulders and improves core stability + balance

  1. Begin by kneeling behind your gym ball and then rolling into the ‘press up’ position - straight prone body, ankles on the ball, abs tight, legs tensed straight and shoulders blades pulled back and down the body
  2. Begin the exercise by drawing your knees up under the body, rolling the ball forwards, keep your back straight and abs tensed
  3. When the knees are aligned beneath the belly, begin to roll the ball backwards, straightening the legs, returning to the ‘press up’ position, again maintaining good straight back posture and strong stable shoulders.
  4. Jack knives should be done at a controlled pace and emphasis placed on maintaining good body posture throughout. try twenty reps
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