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Folding knife on the ball
Can be performed not only as a variation of crunches or sit-ups but also on a gymnastics ball. The ball offers comprehensive possibilities for fitness training, including upper body bends, crunches, and sit-ups. However, the next section will focus on the correct body position and execution on the ball.
Body position
Place a gymnastics ball on the floor. The starting position is similar to a push-up, with your hands positioned under the chest, remaining there throughout the exercise. Keep your gaze slightly downward to maintain your head in a natural extension of the spine. Your feet and legs, up to the height of the knees, rest on the ball, forming a straight line with your body. Tension in the body is maintained throughout the exercise.
Movement execution
Initiate the exercise by pulling the ball toward you with your feet and lowering the knees. This action raises your buttocks slightly, and the thighs move downward. The shins continue to press against the ball, ensuring that the thighs and shins do not form a right angle. Keep your gaze slightly downward while exhaling during this movement. Then, return to the starting position, where the entire body is almost straight.
Stressed muscles and common mistakes
Additional details on the targeted muscle groups and common errors in performing the "Jackknife on the Ball" exercise can be found on the page dedicated to Jackknife / V-Ups.
Alternative variants to folding knives on the ball
To make your training more diverse, you can also turn to similar exercises or other variations of the "Jackknife on the Ball."
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