Knee Tuck: Stability Ball Style!

***Exercise Videos Located on Right-Sided Menu Bar --->***

Stability Ball Knee Tuck

The stability ball knee tuck is a must if you really want a stable core. But, of course, you'll need to combine it with other moves as well! Find more information at the Ab Workouts main page.

Muscles Worked

Pectoralis Major

Anterior Deltoids

Biceps

Triceps

Abdominal Muscles

Buy an Exercise Ball

Good luck!

Exercise Ball Knee Tucks

Ready for a challenge? Well, you're in the right place.

First of all, this exercise has a few synonyms, namely "tuck-and-roll" and the "knee-in". Second, don't confuse it with the pike, it's definitely not the same thing!!

Knee tucks with a workout ball can be a rather difficult exercise when performed correctly. Don't get discouraged, just practice, practice, practice! Once you master the movement, results will come quickly.

Because you're bringing your knees towards your chest, this exercise will burn those hip flexors. Your chest, shoulders, triceps and, of course, your back and abs will all be involved. Talk about multitasking!

First of all, get into a push up position using the ball (hands shoulder-width apart, back straight, and shins resting on the ball in a comfortable position).

Keeping your back straight, your arms locked and your butt tight, pull your knees in towards your chest, rolling the ball with the front of your legs. Contract those abs, go slow, and remember to breathe!!

Slowly return to the starting position. That's repetition number 1!

Adding the X-Factor

Here are some tips to making the exercise more difficult.

1) The closer you move your feet together, the harder your stabilizing muscles will work.

2) Instead of pulling your knees in, you can do pushups in this position! You can also change the position of your hands and/or feet to add an extra dynamic.

3) Simply walk your hands forward a few "steps", and walk them backwards to the starting position. This is a major chest burner if you keep your back straight!

Step 1: Get into a pushup position using your stability ball.
Step 2: Tuck your knees into your chest, rolling the ball with your legs/feet. Keep that back straight! Alternatively you can either do a pushup or "walk" from this position (read tips above)
Step 3: Slowly return to starting position.

Keep your back straight, butt down and abs tight. If you don't, there's no point in doing the exercise at all!

Always go slow. Enjoy!

Top of Page

Have Something To Say? Say It Here!

Questions? Comments? Stories? Let's hear what you have to say!

Enter Your Title

Tell Us Your Story! [ ? ]

Close Help Entering your story is easy to do. Just type!... Your story will appear on a Web page exactly the way you enter it here. You can wrap a word in square brackets to make it appear bold. For example [my story] would show as my story on the Web page containing your story. TIP: Since most people scan Web pages, include your best thoughts in your first paragraph.

Upload 1-4 Pictures or Graphics (optional) [ ? ]

Close Help Do you have some pictures or graphics to add? Great! Click the button and find the first one on your computer. Select it and click on the button to choose it. Then click on the link if you want to upload up to 3 more images.

Add a Picture/Graphic Caption (optional) 

Click here to upload more images (optional)

Add a Picture/Graphic Caption (optional) 

Add a Picture/Graphic Caption (optional) 

Add a Picture/Graphic Caption (optional) 

Author Information (optional)

To receive credit as the author, enter your information below.

Your Name	(first or full name)
Your Location	(ex. City, State, Country)

Submit Your Contribution

Check box to agree to these submission guidelines.

(You can preview and edit on the next page)

Return from Stability Ball Knee Tucks to Ab Workouts

Return from Stability Ball Knee Tucks to the Smart Strength Training Homepage

Top of Page