Jacknife with fitball

Primary target:
Stomach (Abdominals)
Secondary target:
Back (Erector Spinae), Legs (Hip Flexors, Quadriceps)
Difficulty:
(5/10)
Equipment required:
Fit ball
How many reps should I do?
What weight should I use?
Techniques
  1. Begin by laying your chest on the ball, now slowly walk yourself forwards with your hands until your shins are resting on the ball
  2. There should be a straight line down through your body from your shoulders to your feet - dont drop your bum
  3. Slowly roll your legs forward so that your bum points to the air and your knees end up under your stomach
  4. Now slowly return the ball back to the starting position so there is a straight line through your body again
  5. Repeat steps 3 and 4 until you can no longer maintain technique
Tips
  • It may take a while to get the ball in the right position - so be patient
  • you will need plenty of room for this exercise as you will need to roll forward to begin with
Alternatives
Equipment