Pull In (on stability ball)

Description

How to Do Pull In (on stability ball)

1. 1
   Setup

   Start in a plank position with your shins resting on top of a stability ball, hands directly under your shoulders, and your body forming a straight line from head to heels.

2. 2
   Setup

   Engage your core by drawing your navel towards your spine and ensure your hips are not sagging or piking.

3. 3

   Exhale as you slowly pull your knees towards your chest, rolling the stability ball forward with your feet.

4. 4

   Continue pulling until your knees are close to your elbows and your hips are lifted, maintaining strong core engagement.

5. 5

   Inhale as you slowly extend your legs back to the starting plank position, controlling the ball's movement and preventing your hips from dropping.

Tips

• Maintain a neutral spine throughout the movement; avoid arching or rounding your lower back excessively.
• Focus on squeezing your lower abs to initiate the pull, rather than just using your hip flexors.
• Control both the concentric (pulling in) and eccentric (extending out) phases of the movement for maximum muscle engagement.
• Keep your gaze slightly forward or down to maintain a neutral neck alignment, avoiding strain.

Common Mistakes

• ×Sagging hips: Allowing your hips to drop below a straight line from head to heels reduces core engagement; fix this by actively engaging your glutes and core throughout the entire exercise.
• ×Arching lower back: Hyperextending your lumbar spine places undue stress on the back; prevent this by maintaining a strong core brace and slightly tucking your pelvis.
• ×Rushing the movement: Using momentum rather than controlled muscle contraction diminishes effectiveness; slow down the movement and focus on deliberate muscle engagement during both the pull-in and extension.