Hands Elevated Swiss Ball Knee Tuck

How To Do A Hands Elevated Swiss Ball Knee Tuck Correctly

The Hands Elevated Swiss Ball Knee Tuck, also known as the jackknife, is a challenging abs exercise that elevates your hands up on top of a step to further increase the contraction.

To get started:

1. Place your shins on top of a swiss ball, then place your hands shoulder width apart on a 6-12 inch step.
2. Make sure you keep your core engaged to maintain a flat body from heels to your head, similar to a straight arm plank position.
3. Keeping your abs contracted and back flat, bend your knees and pull them forward while rolling the swiss ball towards the step.
4. Feel the squeeze in your abs, then under control, straighten your legs back to the beginning plank position.
5. An easier variation of the swiss ball knee tuck would have your hands on the floor.
6. Simply follow the same steps as mentioned earlier.
7. Repeat for reps.

Primary Muscles Worked

 Other Swiss Ball Abs Exercises

• Swiss Ball Walk Up Sit Up
• Swiss Ball Hand Walk Straight Arm Plank
• Swiss Ball Prone Oblique Tuck Roll