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Exercise of the Week – Jack Knife

Target Muscles: Core (Lower Back, Abdominals & Obliques) and Thighs (Quadriceps).

Jack Knife 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by balancing on the stability ball in the press up position, with the ball under your knees or shins, as shown.

Jack Knife 02 - Pro:Kinesis Personal Training, High Wycombe

Engage your core and slowly bring your legs forward, rolling the ball towards you, and bending your knees to your chest as you do so. Then reverse the motion, extending your legs until you are back in the start position.

Repetitions: 8-12

Sets: 2-4

A nice all rounder for working your core muscles effectively, plus helping shape and define your thighs. As usual, the use of the ball enhances the muscle utilisation because of its balance and stabilising requirements.