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Swiss Ball Jack Knife Exercise

Audio for Swiss Ball Jack Knife Video

Final exercise, and it’s a good one to finish with. It’s the stability ball jackknife, and we’ve got 20 to do in total. It’s a good exercise to put at the end, very demanding. Think you’re going to enjoy it.

So start by putting your instep on the ball, hands are going to be in the push-up position underneath your armpits and underneath your shoulders. Straighten the ball out and adjust your feet, and the important thing is we want to keep a nice straight line here, so don’t sink the hips too low, and don’t have the hips too high.  Make sure the body is in a nice straight line. Adjust the hips until you feel it in your core muscles.  From here, pull the knees in, keep everything nice and tight, and extend back out again.  Pull in and extend back out.  If you find that too difficult, just bring the stability ball a bit closer to you, so you can have it just more on the shin area, and then you’ll find that a bit easier.  So this is the slightly easier version.  There we go. Final exercise. You’ve got 20 to do, and it’s a brilliant one to finish on.

Try your best. Get through it and just remember, form is the most important thing. So go for it.

GB Personal Training Ltd

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Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

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