Thread: 14 Plank Variations You Haven’t Tried, but Need to ASAP

12. Swiss ball jackknife

Swiss ball jackknives are also excellent for building strength and stability. Coach Adam Ford emphasizes that it’s important to keep a neutral spine throughout the exercise.

Start in a full plank position with your feet on the exercise ball. Activate your abs to maintain stability and align your spine.
Roll the ball forward with your feet, pulling your knees toward you. Be careful not to drop your hips or round your back.
Extend your legs, rolling the ball back, to return to the starting plank position.
Initially, aim for 2 sets of 4 to 6 repetitions. When you can comfortably do 10 reps, try one of Ford’s advanced variations.