Pull-In (Exercise Ball)

A core exercise where the body is in a push-up position with shins on an exercise ball, pulling knees toward the chest.

Instructions

1. Place an exercise ball in front of you and get into a push-up position with your hands shoulder-width apart on the floor.
2. Place your lower shins on top of the exercise ball so your legs are fully extended and your body forms a straight line from head to heels.
3. Keep your arms extended and your core engaged throughout the movement.
4. Pull your knees in toward your chest by rolling the ball forward under your feet, allowing your hips to pike upward.
5. Squeeze your abdominals at the top of the movement.
6. Slowly roll the ball back to the starting position by extending your legs, returning to the full push-up position.
7. Repeat for the desired number of repetitions.

Tips

• Keep your back completely straight throughout to avoid sagging hips.
• Maintain tension in your core and shoulders.
• Move slowly and control the ball roll in both directions.
• The unstable surface significantly increases core engagement.
• This can also be performed as a pike by bringing your hips to the sky instead of knees to chest.