Exercise Ball Pull-In

Also called ball tuck, stability ball knee tuck and swiss ball pull in.

Works

Abs

Equipment

Stability ball

Level

Beginner

Type

Compound

How to do it

Setup. Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.

1. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
2. While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
3. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Cues

• Shins on the ball, push-up position.
• Pull the knees to the chest.
• Hips stay level.
• Roll back out slowly.

Common mistakes

• Hips sagging.
• Shoulders drifting behind the hands.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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