{"id":15265,"date":"2022-10-26T20:53:56","date_gmt":"2022-10-26T12:53:56","guid":{"rendered":"https:\/\/urbanoak.co\/?p=15265"},"modified":"2023-01-10T16:22:51","modified_gmt":"2023-01-10T08:22:51","slug":"stability-ball-knee-tucks-step-by-step-guide","status":"publish","type":"post","link":"https:\/\/urbanoak.co\/health\/stability-ball-knee-tucks-step-by-step-guide\/","title":{"rendered":"Stability Ball Knee Tucks Step-By-Step Guide 2023"},"content":{"rendered":"

Stability ball knee tucks are the most effective exercise in targeting the major muscles<\/a> of the core (abdominals and back). As you roll the ball, your quadriceps engage to keep your body steady, and your triceps maintain your high plank position.<\/p>\n\n\n\n

In addition to its advantages, many people perform this exercise incorrectly. Rather than paying attention to their upper-body form, they focus only on their legs. As a result, the exercise<\/a> becomes more difficult and could lead to possible injury.<\/p>\n\n\n\n

So, keeping all these factors into account, I have shared a complete step-by-step guide on stability ball knee tucks<\/a> which will surely help you to do this exercise properly.<\/p>\n\n\n\n

So without any further ado, let’s jump into it.<\/p>\n\n\n\n

Stability Ball Knee Tucks Step-By-Step Guide<\/h2>\n\n\n
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Read and follows the below-mentioned steps carefully to do this exercise correctly and properly:<\/p>\n\n\n\n

Step 1: Placing On The Ball<\/h3>\n\n\n\n

Place both feet and hands on the floor, hip- and shoulder-width apart while lying prone (on your stomach) on top of a stability ball (one that compresses approximately six inches under your body weight).<\/p>\n\n\n\n

Step 2: Starting Position<\/h3>\n\n\n
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Take a deep breath, contract your abdominal\/core muscles to stiffen your torso, and slowly lift your legs off the floor.<\/p>\n\n\n\n

Continue walking out until your front thighs or knees rest on the ball. Keep your torso rigidly aligned with your legs.<\/p>\n\n\n\n

Your shoulders should be pulled back and down. Hands should be directly under the shoulders. Make sure your legs are straight and pressed together.<\/p>\n\n\n\n

Congrats! Now you are in the starting position. So let’s start the exercise.<\/p>\n\n\n\n

Step 3: Curling Phase<\/h3>\n\n\n\n

Exhale and slowly pull your knees towards your chest. Then roll the ball forward as your hips move upward and your knees tucked under your torso.<\/p>\n\n\n\n

Keep moving until your knees are positioned under your hips, and your shinbone lies over the top of the ball. After that, pause in this position for a few seconds.<\/p>\n\n\n\n

Step 4: Lowering Phase<\/h3>\n\n\n\n

In the last step, you must inhale and push your knees away from your torso to bring your body to the starting position. Keep moving until your body return to the starting position.<\/p>\n\n\n\n

Bonus Tips For Performing The Stability Ball Knee Tucks<\/h2>\n\n\n
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Hopefully; now you should be aware of the proper way of exercising. In this section, I’ll discuss some bonus tips for this exercise. Surely, these tips will help you a lot.<\/p>\n\n\n\n