The Pull-In (On Stability Ball) exercise is a core-strengthening workout that targets the abdominal muscles, lower back, and hip flexors. It is performed using a stability ball to increase the challenge and engage more muscles.
How to perform
To perform the Pull-In (On Stability Ball) exercise, follow these step-by-step instructions:1. Begin by sitting on a stability ball with your feet flat on the floor and your knees at a 90-degree angle. Walk your feet out until your upper back and head are resting on the ball, and your hips and knees are at a 90-degree angle.
2. Place your hands on the sides of your head, or cross them over your chest. Engage your core muscles to stabilize your body on the ball.
3. Slowly lift your hips off the floor while simultaneously pulling your knees towards your chest. Keep your feet together and your knees pointing straight ahead.
4. Pause at the top of the movement, squeezing your abs to maintain control. Your body should form a straight line from your shoulders to your knees.
5. Slowly lower your hips back down to the starting position, extending your legs and returning to the seated position.
6. Repeat the movement for the desired number of repetitions, focusing on maintaining control and engaging your core muscles throughout.
7. To increase the intensity of the exercise, you can perform the Pull-In (On Stability Ball) with a twist by twisting your upper body to one side as you pull your knees in, then twisting to the other side on the next repetition.
8. Remember to breathe steadily throughout the exercise and avoid overarching your back or using momentum to complete the movement. Focus on controlled, deliberate movements to effectively target your core muscles.
Equipment required
Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.