Prone Jackknife
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StarryEyed500
Posts: 225 Member
Am I the only one who is physically unable to do these? I have tried each workout to get on the ball and hold myself off the floor but I simply can't do it. I have very little core strength (one of the reasons I started!) due to a CSection with my 1st child and split abs after my 2nd child.
I'm currently doing reverse crunches as that's the next exercise listed after the jackknife so I thought it would be similar. Not so sure now but I'm halfway through Stage 1 so want to get it right!
I'm currently doing reverse crunches as that's the next exercise listed after the jackknife so I thought it would be similar. Not so sure now but I'm halfway through Stage 1 so want to get it right!
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Replies
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Bump...saw this in the book today and Im sure I cant/wont be trying this in a crowded gym. I'll probably have to buy a ball for home to practice with!0
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I had to buy a ball for at home, and each day when I get home from work, I "practice" trying to stay on the ball. I have to honestly say, I am making improvements!! I started out immediately rolling off the ball as soon as I put my shins on it, now I can do 1 or 2 jackknifes before rolling off the ball.0
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these can be hard. it doesnt help that you're also doing them on push up day either.
just keep at it and you'll get strong enough to do those and maybe eventually even the pike variation0 -
These are quite difficult, but I'm getting there! I find that for me slower is best, as I can concentrate and balance more easily when I take my time. I can now do 8 in a row, however I am nowhere close to looking like the picture (almost in handstand position when the ball is in!). Practice makes perfect
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I learned this from my cardio fit class. the class had a hard time keeping the ball in place... so were instructed tofind an "empty" wall.... propped the ball there... then set up (feet to the wall), then bring the ball in. It helped me a lot... since the ball was trying to roll away, go from side to side...at least with the wall, the ball was pinned down and I can try to move it towards my belly.0
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I spread my feet apart a little further to balance on the ball, and fell off twice the first time I tried them. The second time was better, and I think as long as you're making improvement, that's what matters most.0
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It just takes practice. I suggest buying a ball and doing them at home if you're embarrassed to do them at the gym. I love this exercise! I do 3 sets of 15 for each workout. It's made a huge difference in the appearance of my abs.
Here's a video showing how to do them properly to get the greatest benefit/results.
http://www.youtube.com/watch?v=a6q7k_D6DGQ&list=PL4CE51ED9E54AA7C3&index=2&feature=plpp_video 0 -
I do these on a carpeted section of the floor rather than on the smooth area so it helps keep the ball from rolling around too much. I wonder if you could try using a smaller ball and resting on your forearms rather than have your arms fully extended? Might give you some more stability.
My problem is these hurt my wrists. I might look into some lifting gloves with some more wrist support...0 -
I do these on a carpeted section of the floor rather than on the smooth area so it helps keep the ball from rolling around too much. I wonder if you could try using a smaller ball and resting on your forearms rather than have your arms fully extended? Might give you some more stability.
My problem is these hurt my wrists. I might look into some lifting gloves with some more wrist support...
My wrists are my biggest problem now with these. Today I did them with my forearms on my step (with a towel over it). I didn't get my backside up as high this way, but it took the pressure off my wrists.0 -
I do these on a carpeted section of the floor rather than on the smooth area so it helps keep the ball from rolling around too much. I wonder if you could try using a smaller ball and resting on your forearms rather than have your arms fully extended? Might give you some more stability.
My problem is these hurt my wrists. I might look into some lifting gloves with some more wrist support...
My wrists are my biggest problem now with these. Today I did them with my forearms on my step (with a towel over it). I didn't get my backside up as high this way, but it took the pressure off my wrists.
I was thinking of trying this or possibly using a couple hexagonal dumbbells (so they don't roll) and my hands stay in fists. Might try both! Thanks for the suggestion 0 -
I'm struggling to get my bum up in the air at the moment, but just about managing 15 in a row. Not finding it particularly comfy on my wrists though =/0
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I might try a smaller one. Didn't know you could get them. Mine is 65cm I think.I do these on a carpeted section of the floor rather than on the smooth area so it helps keep the ball from rolling around too much. I wonder if you could try using a smaller ball and resting on your forearms rather than have your arms fully extended? Might give you some more stability.
My problem is these hurt my wrists. I might look into some lifting gloves with some more wrist support...0 -
I might try a smaller one. Didn't know you could get them. Mine is 65cm I think.I do these on a carpeted section of the floor rather than on the smooth area so it helps keep the ball from rolling around too much. I wonder if you could try using a smaller ball and resting on your forearms rather than have your arms fully extended? Might give you some more stability.
My problem is these hurt my wrists. I might look into some lifting gloves with some more wrist support...
Are you exercising at home or at the gym? The gym should have a variety of sizes. I think the size you should use is based on your height (at least generally speaking... of course you can use a different size to go with your ability level).0 -
I'm at home. Can't afford the gym so I'm getting a home gym set up for me and the boys (when they're older) lol0
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Today I put a thick exercise mat under me and the ball during the jackknifes and it helped my wrists a lot! The cushioning of the mat also helped keep the ball from rolling.
So if you're putting together a home gym anyway, might want to give it a try? Could make using the 65cm ball much more successful 0 -
I had some trouble with these at first but this is how I finally got them:
1. If you are at home, try to deflate the ball a bit until you get the hang of it. The squishier it is the easier it is to stay on.
2. Use a foam mat under you and put your knees on the ball and walk forward on your hands until you are in the right position.
3. Make sure you have the right sized ball for you. You should be only slightly at an angle. I use the smallest one in the gym because I am not even 5 foot. I comes just about the mid thigh for me.
Hope this helps!0 -
This is hard on my wrists too. I am placing the ball on my shins and not under my ankles until I get better at it. The further up your leg, the easier it is. I can still get my butt in the air and perform the motion but I don't fall off as much!
Shelley0
