The Swiss ball jackknife is an advanced core training exercise that can be very useful for training stability and power in the core muscles. Check out the following video and bulleted points to ensure you’re maximizing benefits and minimizing risks!

  • Start on all four’s, and place your feet on to a Swiss ball, laces down.
  • From here, pull your knees towards your chest while keeping your upper body stable and strong on your straight arms.
  • Maintain a straight line of movement with the ball rolling in and out, using the oblique muscles to control the side-to-side movement.

This is a very effective exercise to help build core power and oblique muscle strength when training for core stability. It can also help train the core to stabilize the body during powerful full-body exercises. This can be a great addition to the end of a workout, when specifically working on core training.