Prone Jacknife

I can't even get on the ball properly...not because I'm not strong enough to do them, but because I don't have the balance to get on the bar...

Is there any way I can do this exercise NOT on the swiss ball? Or ways I can improve my balance so I can actually do this and other exercises on the ball?

Hey! Ya I keep falling off the ball too lol and when I bring the ball up my legs a little more, I don't feel like I'm getting a workout at all. I suppose you could just do a regular jackknife. Lie on your back, knees up and bring your legs straight up in the air. bring your upper body up off the floor as much as you can, trying to touch your toes.

WOW. The prone jacknife seems to be one of the best ab exercises that I have done. Works your whole core with a nice burn...

You should really keep trying to do the prone jacknife- way better than a normal jacknife as you have to use all your core muscles to stabilize.

How to improve balance...hmmm. I never really had a hard time with these, between planks and pushups I guess have both helped my balance and stabilization.

When you are on the ball make sure you an engaging your whole core- flex all those mucles to keep you balanced. Do the moves slowly.

This video is a bit different of an exercise but shows how to get on the ball in a stable method- can you do this? http://www.youtube.com/watch?v=PIx4JGxwL8c

Keep at it. This is a really awesome exercise!! Good luck.

I had a bit of a hard time with this one at first, but as all the muscles involved get stronger, your balance should improve.  I have to get on the ball with my knees apart, knees on the ball, then walk my hands out until the ball rolls to under my shins.  I still don't feel like I am getting the full range of the exercise, though, but I definitely feel tired all over!

Keep at it!

LOL! Man I looked like a dag on fool trying to do this Monday. I kept falling off the sides. I never knew it was so hard to do. I'm going to keep at it and hopefully I'll be a pro soon!

I had a very hard time with this too at first. You will get it and it is so worth it. It is a great exercise -I am always sore and feel like I have accomplished something when done!

This was my worst one too. I felt like an idiot, and my wrists hurt more than anything else. For the first couple of weeks I just did the swiss ball crunch instead of the prone jacknife, but I tried it again last time (I'm almost in week 4 now) and I could do it, and I felt it! Is there a surface you could get up against to help balance yourself? Like maybe try to do it parallel to a wall in your house? I would recommend just to keep trying. Maybe start out just by getting in push up position with your feet on the ball, and try to hold yourself that way while keeping your balance.

I watched a video on youtube that showed a woman put one knee on the ball, hands on the floor in front of the ball. Lift the other knee up on the ball, make sure you're stable, before moving, and walk your hands out in front of you until the ball rests on your shins.

You use some serious core muscles and arm muscles to stabilize but it is so worth it. I used to fall off by the time I did 3. Now I can do 10 with no problem. My core is a lot stronger since starting NROL4W, thanks to those evil planks! I may start replacing these with pikes .