Pull In (on stability ball)

Description

How to do Pull In (on stability ball)

1. 01
   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. 02
   Setup

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

3. 03

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

4. 04

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

5. 05

   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.