Swiss ball jackknife benefits, diets to lose belly fat - PDF Review

When you’ve reached the point where the traditional crunch is too basic, then move on to the jackknife exercise. When you do a basic jackknife situp on the floor, you are using nearly a dozen muscles, yet your rectus abdominis is the targeted muscle.
Because the stability ball jackknife is considered a more advanced move, make sure you tackle other more basic variations first. Begin by placing your hands on the floor supporting your upper body and walk your hands forward so your shins are positioned on top of the ball.


When you first use the ball, avoid lifting your hips and just tuck your knees into your chest; this makes the move easier. To recruit even more muscles, try doing this move with a power wheel or on a stability ball.
Muscle activity in the upper and lower rectus abdominis was tested and activity was strongest when moves were performed on a stability ball.
For a more basic jackknife, begin lying on the floor face up with your hands by your sides.


The jackknife proved to be the most effective move in targeting your lower rectus abdominis, or lower stomach.

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