How to Do a Stability Ball Knee Tuck

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This high-intensity exercise engages your abdominal muscles with a new and innovative approach to a regular knee tuck.

Method 1
Getting in the Starting Position

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    Put your exercise ball in an open area. You should have plenty of free space to move around, and all sharp/heavy objects should be removed so as to minimize the potential for accidents.
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    Lie face-down on the ball and walk yourself forward on your arms. As your torso comes off the ball your legs should roll onto it, so that you end up with your shins pressed into it and the rest of your body supported by your arms. Make sure to keep your head aligned with your shoulders and hips. Your eyes should be focused down at the space between your hands. Inhale and you should be in a neutral position.

Method 2
Performing the Exercise

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    Exhale and tighten your abs. Bring your knees towards your chest, effectively pulling the ball towards you in a smooth, controlled motion. Try to alter the position of your upper body as little as possible.
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    Inhale and return to your starting position. The ball will roll out so your legs are stretched straight outwards and the rest of your body aligns again. Continue doing the knee tuck for the recommended number of repetitions.

Method 3
Advanced Version

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    To make this exercise more challenging you can bring your chest down towards your knees as you tuck them. This will give your abs even more to work at and require you to stretch your arms out a little further as well.

Method 4
Frequency

  1. 1
    Do 15 to 20 repetitions of this exercise per set. Repeat until you've completed 2 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 4 sets 3 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your abdominal muscles.
  • To make this exercise less challenging you can practice the plank position (from which you begin) before attempting the exercise itself. See if you can get up to 30 seconds doing a plank without losing your balance or putting too much pressure on your arms.

Warnings

  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries that may be incurred if this exercise is performed incorrectly are muscle strains in the back and arms.

Things You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Towel (optional)

Article Info

Categories: Personal Fitness