Jackknives for NROL4W

lilRicki

I failed miserably doing these tonight...I fell off the ball so hard I thought I bruised my knee, but I was just being a baby. I know the book says not to find substitute exercises, but I might have to cheat

ruststar

Did you fall off while tring to get in the right poisition or did you have trouble maintaining the position on the ball? If it's the former, I find it helpful to place the ball near a wall, put one leg on the ball and brace myself on the wall to get the other leg on the ball. Then, I walk forward on my hands until just my shins are on the ball. Much less wobbly!

lilRicki

I got on the ball ok, it was pulling my legs in that I had troubles with, I kept slidding off the side.

BetterWithAge

On my first workout the ball was so wobbly that I fell off too. I did the third workout yesterday and I have WAY more control already. I was still a little wobbley, but nothing like that first workout. Keep at it, it will get easier.

Edit: I have not figured out how to dismount gracefully. LOL

bizco

Think twice before skipping this exercise. It's simply the best core exercise ever. It just takes practice. Here's a video that shows how to perform it correctly to get the greatest benefit.

http://www.youtube.com/watch?v=a6q7k_D6DGQ&list=PL4CE51ED9E54AA7C3&index=2&feature=plpp_video

grapenutSF

You'll get used to it!!!

Take time at the beginning to find your balance-- focus on that as your goal rather than powering through the required reps...or rather than skipping! (my 2 cents)

Yanicka1

It is really the best to work your core. I say try and try again.

jamk1446

Edit: I have not figured out how to dismount gracefully. LOL

This is my problem! I'm glad there are no cameras in my garage.

BetterWithAge

Edit: I have not figured out how to dismount gracefully. LOL

This is my problem! I'm glad there are no cameras in my garage.

I do my workout at the gym and they do have cameras. I just hope that no one is watching. LOL

lilRicki

does it matter if the swiss ball is hard or soft?

jamk1446

does it matter if the swiss ball is hard or soft?

Is the ball inflated properly? It should be firm but have a little give when you get on it. If it's deflated some I'm sure you could still use it, it will just change the exercise some, it may make it harder or easier if it's too squishy. If it's overinflated you could potentially pop it putting weight on it.

Yanicka1

does it matter if the swiss ball is hard or soft?

Hard is easier!!!! I can't do it on a swiss ball that is too soft

thankyou4thevenom

I just did a trail run at my gym today and I looked so funny coming off the ball. I also slipped on my second set.
Happily there's this little corner of the gym that is pretty much always empty and I was in there.

shlobiwan

I did my second Workout A last night, and thought about this thread as I got on and off the ball for my second set. I 'superman' to get into position (as in, I get on the ball at my chest and push off to 'fly' forward) and decided that I would try to do the reverse to get off the ball. From the plankish position, I slowly walked my hands backwards until the ball was back up around my chest and I could put my feet on the floor.

A lot slower, but WAY more graceful than the first few times I did it!

kelseyhere

I put a matt under the ball, and one in front of me just incase I fall off on my head for this very reason. I might look a little silly padding my workout area, but hey at least I'm a little bit safer!

BetterWithAge

I did my second Workout A last night, and thought about this thread as I got on and off the ball for my second set. I 'superman' to get into position (as in, I get on the ball at my chest and push off to 'fly' forward) and decided that I would try to do the reverse to get off the ball. From the plankish position, I slowly walked my hands backwards until the ball was back up around my chest and I could put my feet on the floor.

A lot slower, but WAY more graceful than the first few times I did it!

I am definitely going to try the 'superman' mount/dismount. Great idea

lilRicki

those are great ideas, i'm just working on staying on the ball when I bring my feet in lol

piebird79

http://www.youtube.com/watch?v=a6q7k_D6DGQ&list=PL4CE51ED9E54AA7C3&index=2&feature=plpp_video

Thanks for the link; this makes so much more sense now! To dismount, I simultaneously drop my feet to either side of the ball and then walk my hands back up toward the ball. It works pretty well.