Stability Ball Jackknife

An advanced core exercise combining a knee tuck and pike movement with feet on a stability ball, intensely engaging the entire abdominal region.

Instructions

1. Assume a push-up position with hands on the floor, shoulder-width apart
2. Place your feet on the stability ball
3. Maintain a rigid plank position with core fully engaged
4. In one movement, roll the ball toward your hands while lifting your hips
5. Bring your knees toward your chest and pike your hips upward
6. Extend back to the starting position with control
7. Repeat for desired reps

Tips

• Control the ball throughout; avoid letting it roll uncontrollably
• This exercise requires significant core strength; master simpler variations first
• Keep your shoulders packed and avoid dropping your hips
• Move slowly through the full range of motion
• Breathe out as you pike and breathe in as you extend
• Maintain constant tension on your core; avoid relaxing at the bottom
• If this is too advanced, start with knee tucks or pikes separately