Exercise How-To: Swiss Ball Knee Tuck Ins

Knee Tuck Ins

If you’re tired of doing crunches, sit-ups, and leg raises to strengthen your abs we have a great exercise for you. It’s called Swiss Ball Knee Tuck Ins and while it may be tough we guarantee it will help strengthen and flatten your abs better than crunches and sit ups.

Swiss Ball Knee Ins requires a Swiss or Physio ball and if available a bench. If you or gym doesn’t have Swiss, Physio or similar exercise balls you can buy one online at Amazon.com or other retailer. We like the Sissell brand best. Since they have so many other uses, you will definitely get your money’s worth if you have to buy one. When learning how to do Knee Ins, start with a large ball as this makes the exercise a little easier. Since this is such a challenging exercise don’t be discouraged if you cannot do more than a couple reps at first.

Hot To Do Swiss Ball Knee Ins

  • Start with your legs extended and on ball, at about the middle of your shins. Rest your hands on the bench about shoulder width apart with arms extended. Your back should be flat and head facing forward. As you can see in the video below the starting point of this exercise is similar to the push up position.
  • Begin the exercise by pulling your legs toward the bench until they are in the ‘tuck’ position. This is the point at which you cannot pull your legs in any closer to your body. Make sure you keep your arms extended and back flat throughout this part of the exercise.
  • Finish the exercise by pushing your legs back in until your legs are extended. The ball at this point may be over your thighs more than your shins like they were when you began the exercise. Your arms will also be extended somewhat and that’s okay, really stretch yourself out as far as possible.
  • Repeat from the movement for the desired number of repetitions.

As in the video below, you can use a little bit of momentum or ‘cheating’ to get the exercise started but don’t use it throughout. Focus on pulling and pushing your legs in and out using your abs instead of pulling your legs in and body forward using your arms.

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