Lay your stomach on the ball and walk forward on your hands, stopping with the ball on your thighs.
Contract your abs and lift your hips up, rolling the ball towards your hands and bringing your knees to your chest. Your shins will be on the ball. Lift your hips up and roll the ball out until your body is parallel to the floor.
Rectus abdominis, Transverse abdominis, Triceps brachii
TIP: Engage your abdominals by pulling your navel towards your spine.
Variations for Knee Tucks
This will develop deep abdominal strength and back strength. It will even get your heart rate to increase as you strive to hold the position for an extended period of time.
This works your transverse abdominals, back, and triceps and can help build strength to do push-ups.
A hard variation of plank exercise, this will develop upper body and core strength.
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