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Pull In (on stability ball)

Pull In (on stability ball)

The Pull In exercise on a stability ball is a fantastic way to engage your core muscles while also challenging your upper body strength. This exercise specifically targets the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. Additionally, it recruits the shoulders, chest, and back muscles for stabilization. To perform the Pull In on a stability ball, you start by positioning yourself in a plank position with your forearms resting on the ball and your legs fully extended behind you. Your body should form a straight line from head to toes, engaging your core muscles to maintain stability. Once you're in the plank position, you initiate the movement by drawing your knees in towards your chest, using your core muscles to control the motion. As you pull your knees in, focus on rounding your lower back slightly and engaging your abdominal muscles fully. The Pull In on a stability ball is an effective exercise for improving core strength, stability, and overall body control. As with any exercise, it's important to maintain proper form and engage the muscles rather than relying on momentum. Integrate this exercise into your workout routine for a challenging and engaging workout that will help you develop a strong and sculpted core.


  • Start by sitting on a stability ball with your feet firmly planted on the ground.
  • Walk your feet forward and roll your body down until your mid back is resting on the stability ball.
  • Place your hands behind your head, positioning your elbows out to the sides.
  • Engage your core muscles and exhale as you curl your upper body towards your knees, lifting your shoulder blades off the ball.
  • Inhale as you slowly lower your upper body back down to the starting position.
  • Repeat for the recommended repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for stability and control.
  • Focus on pulling your belly button towards your spine to effectively target your abs.
  • Maintain a straight and aligned spine throughout the movement.
  • Try to keep your hips stable and avoid excessive movement during the exercise.
  • Control your movement using a slow and controlled tempo to maximize the muscle engagement.
  • Ensure proper breathing by exhaling during the pulling motion and inhaling during the release.
  • Experiment with different hand positions, such as wide or narrow grip, to target different areas of your abs.
  • Incorporate other stability ball exercises into your workout routine to work multiple muscle groups.
  • Include strength training exercises for your upper back and shoulders to complement the Pull In exercise.
  • Maintain consistent workout sessions to see progress and improve your performance.


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