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Exercise Ball Pull-In

Exercise Ball Pull-In is a beginner compound exercise that mainly works your abs.

💪 Abs🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Exercise Ball Pull-In: starting position
Starting position
Exercise Ball Pull-In: end position
End position

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.

Muscles worked

Primary: Abs

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Exercise Ball Pull-In alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the exercise ball pull-in work?

It mainly works your abs.

How many sets and reps of exercise ball pull-in should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the exercise ball pull-in good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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