Exercise Ball Pull-In

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

Role	Muscles
Primary	abs
Equipment	exercise ball
Difficulty	beginner
Type	compound

No exercise ball? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight Cocoons Bodyweight

Harder than the Exercise Ball Pull-In

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Exercise Ball Pull-In with

Opposing lower back work — alternate sets without extra rest.

Weighted Ball Hyperextension lower back Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back

Common questions

What muscles does the Exercise Ball Pull-In work?

The Exercise Ball Pull-In primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Exercise Ball Pull-In?

An Exercise Ball. Without an exercise ball, 3/4 Sit-Up, Air Bike, and Bent-Knee Hip Raise train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Exercise Ball Pull-In suitable for beginners?

Yes, the Exercise Ball Pull-In is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Exercise Ball Pull-In go in a workout?

Early — the Exercise Ball Pull-In is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Weighted Ball Hyperextension and Stiff Leg Barbell Good Morning later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell