Male

Pull In (on stability ball)

Muscles involved

The Pull In (on stability ball) is a versatile movement targeting your Abs using a simple Stability ball. Knowing where to place it in your workout plan helps you maximize its benefits. Positioning it during your dynamic warmup is ideal for activating your core stabilizers before heavy lifting sessions. Alternatively, placing it at the very end of your session as a finisher will push your abdominal endurance to the limit with continuous tension. You can also pair it within core circuits during your main workout. Depending on whether you want early core activation or an intense burnout at the finish, this movement seamlessly adapts to your training strategy.

How to do it

1. Start in a high plank position with your shins resting on a stability ball, hands directly under your shoulders. 2. Engage your core and pull your knees in towards your chest by rolling the ball forward with your shins. 3. Pause at the peak of the movement, feeling a strong contraction in your lower abs. 4. Slowly roll the ball back to the starting high plank position.

Equipment required

Bola de estabilidad

Muscles worked

Tips

- Keep your core braced to prevent your hips from sagging. - Pull your knees in towards your chest, keeping your spine neutral. - Squeeze your abs at the top of the movement. - Roll the ball back slowly to the starting position.