Pull-In (on stability ball)

Pull-In (on stability ball)

The Pull-In on a stability ball is an effective exercise that targets your abdominal muscles, especially the lower abs, while simultaneously engaging your upper body and improving core stability. This exercise requires a stability ball, which adds an extra challenge by introducing an element of instability. To perform the Pull-In on a stability ball, start by positioning yourself in a plank position with your feet resting on top of the stability ball. Your hands should be directly under your shoulders, and your body should form a straight line from your head to your heels. From this starting position, engage your core and slowly draw your knees towards your chest, rolling the stability ball towards you. Focus on using your lower abs to pull your knees in, rather than relying on momentum. Once your knees are at their highest point, pause for a moment before slowly rolling the ball back out to return to the starting position. Incorporating the Pull-In on a stability ball into your fitness routine can enhance your core strength, stability, and overall body control. Remember to maintain proper form throughout the exercise and breathe deeply to maximize the effectiveness. As always, consult with a fitness professional to determine if this exercise is suitable for your fitness level and any potential limitations you may have.


  • Start by sitting on a stability ball with your feet flat on the floor and your knees bent at a 90-degree angle.
  • Slowly walk your feet forward, rolling the ball away from you, until your upper back and shoulders are resting on the ball.
  • Place your hands on the sides of your head, elbows pointed out to the sides.
  • Engage your core and squeeze your glutes to maintain stability.
  • Exhale and slowly lift your upper body towards your knees, rounding your shoulders and engaging your abdominal muscles.
  • Hold the contraction for a second and then slowly lower your upper body back to the starting position, maintaining control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and balance.
  • Use a stability ball that is the appropriate size for your height to ensure proper form and effectiveness.
  • Focus on the mind-muscle connection by really squeezing your abs as you pull your legs towards your chest.
  • Gradually increase the intensity by challenging yourself with more reps or by adding ankle weights.
  • Breathe deeply and exhale as you pull your legs in, engaging the deep core muscles.
  • Keep your upper body stable and avoid rocking or swinging back and forth.
  • To target different areas of the abdominal muscles, experiment with variations such as twisting the torso or performing oblique pull-ins.
  • If you're a beginner, start by performing the exercise on a stable surface such as the floor before progressing to the stability ball.
  • Combine this exercise with a well-rounded workout routine that includes cardiovascular exercise, strength training, and flexibility exercises for optimal results.
  • Ensure proper form by seeking guidance from a certified fitness professional or watching instructional videos before attempting this exercise.


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