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Exercise Ball Pull-In

A beginner strength exercise for the abs, done with a exercise ball.

Exercise Ball Pull-In: starting positionExercise Ball Pull-In: finishing position
Main muscles
Abs
Equipment
Exercise ball
Level
Beginner
Type
Compound
Movement
Pull

How to do the Exercise Ball Pull-In

  1. 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.
  2. 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.
  3. 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.
  4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Exercise Ball Pull-In

Questions

What muscles does the Exercise Ball Pull-In work?

Mainly the abs.

Is the Exercise Ball Pull-In good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Exercise Ball Pull-In?

Good alternatives that train the abs: Exercise Ball Crunch, 3/4 Sit-Up, Air Bike or Bent-Knee Hip Raise.

How many sets and reps of the Exercise Ball Pull-In should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).