{"id":2277,"date":"2025-02-28T06:13:47","date_gmt":"2025-02-28T06:13:47","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/guide-to-stability-ball-knee-tucks-techniques-and-targeted-muscles.html"},"modified":"2025-02-28T06:13:47","modified_gmt":"2025-02-28T06:13:47","slug":"guide-to-stability-ball-knee-tucks-techniques-and-targeted-muscles","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/guide-to-stability-ball-knee-tucks-techniques-and-targeted-muscles.html","title":{"rendered":"Guide to Stability Ball Knee Tucks: Techniques and Targeted Muscles"},"content":{"rendered":"<p>If you\u2019re looking for a killer core workout that challenges your balance and gets every abdominal muscle engaged, look no further than your exercise ball. One of the best ways to use it: stability ball knee tucks \u2014 also known as a jackknife. (And once you\u2019ve nailed this one, here are other stability ball exercises\u00a0to master.)<\/p>\n<h2>Stability Ball Knee Tuck: Step-by-Step Instructions<\/h2>\n<p><img fetchpriority=\"high\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-168491\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/19121450\/stability-ball-knee-tucks-600-example.gif\" alt=\"Gif Example of Man Doing Stability Ball Knee Tucks | Stability Ball Knee Tucks\" width=\"600\" height=\"384\" title=\"\"><\/p>\n<ul>\n<li>Get in a high-plank position with your hands directly underneath your shoulders and your shins on top of a stability ball.<\/li>\n<li>Brace your core to keep your body in a straight line from head to toes. This is your starting position.<\/li>\n<li>Engage your core and bend your knees to roll the stability ball toward your hands until only your toes are resting on the ball, keeping your hips down as you do so.<\/li>\n<li>Pause, then slowly straighten your legs back behind you, returning to the starting position.<\/li>\n<\/ul>\n<h2>How to Make the Stability Ball Knee Tuck Easier<\/h2>\n<ul>\n<li>Reduce the range of motion of your knee tuck.<\/li>\n<li>Use a smaller stability ball.<\/li>\n<li>Instead of your shins, rest your knees or thighs on top of the ball to reduce the work needed from your core to stabilize the movement.<\/li>\n<\/ul>\n<h2>Stability Ball Knee Tuck: Muscles Worked<\/h2>\n<p>Stability ball knee tucks are a great way to\u00a0target your abs, as well as some other key muscle groups.<\/p>\n<h3>Abs<\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-169547\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/02\/23120046\/how-to-engage-your-core-600-core-muscle.png\" alt=\"core muscles | how to engage your core\" width=\"648\" height=\"370\" title=\"\"><\/p>\n<p>The main muscles you\u2019re working during stability ball knee tucks are your abs. This exercise targets your entire core, from your six-pack rectus abdominis to the side obliques to your underlying \u201ccorset\u201d abs (the transverse abdominis).<\/p>\n<h3>Hip flexors<\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-168487\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/19121119\/stability-ball-knee-tucks-600-hip-flexors.jpg\" alt=\"Anatomical Diagram of Psoas Muscles | Stability Ball Knee Tucks\" width=\"413\" height=\"413\" title=\"\"><\/p>\n<p>Your hip flexors, or psoas, support your abs and help to bring your knees to your chest. So if the front of your hips are feeling sore the next day, that\u2019s totally normal.<\/p>\n<h3>Shoulders<\/h3>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-146397\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/07\/21122502\/shoulder-workouts-600-shoulder-anatomy.png\" alt=\"shoulder deltoid anatomy | Shoulder Workouts\" width=\"600\" height=\"378\" title=\"\"><\/p>\n<p>While you\u2019re holding a plank position, your shoulders are stabilizing your position \u2014 and, also important, they\u2019re keeping you from face-planting.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-168488\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/19121125\/stability-ball-knee-tucks-600-pin.png\" alt=\"Pin Image of Man Doing Stability Ball Knee Tucks with OzHelp Logo | Stability Ball Knee Tucks\" width=\"550\" height=\"825\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for a killer core workout that challenges your balance and gets every abdominal muscle engaged, look no further than your exercise ball. One of the best ways to use it: stability ball knee tucks \u2014 also known as a jackknife. (And once you\u2019ve nailed this one, here are other stability ball exercises\u00a0to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2476,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2277","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2277","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2277"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2277\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2476"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2277"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2277"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}