Knee tucks work the absA great core exercise, stability ball knee tucks help to strengthen many muscle groups at the same time, including the abdominals, low back, legs and arms.
When performed as a regular part of a fitness routine, expect increased overall strength, improved balance, stability and posture.
First: Place a small to medium-size stability ball on the floor and kneel next to it with your body facing the ball. With your stomach positioned on the ball and keeping hands in contact with the floor, very slowly begin walking forward using your hands, until your feet leave the floor and shins are resting on the ball, wrists under your shoulders.
Once in this position it will resemble a push-up, although the legs will be elevated by the ball rather than in contact with the floor. Maintain a rigid torso and do not allow sagging of the low back. Engaging the abdominals throughout the repetition will help to keep the back in its proper alignment.
Next: Slowly begin bending your knees, bringing them toward your chest. Your upper body should not move. This will require you to focus on keeping your balance as the stability ball rolls toward you.
Finish: Stop at the point where you have pulled your knees in as far as they'll go, hold briefly and then return to starting position.
Advanced: Perform the exercise, but continue tucking the knees until they are under your torso and then lift the hips upward toward the ceiling. This position will resemble a partial handstand, with the arms straight and wrists under shoulders.
The most challenging part of the stability ball knee tuck is maintaining balance on the ball as your body is moving. Begin with one to three sets of knee tucks. This exercise can be performed every other day, completing as many repetitions with each set as you are able without deviating from proper form.
