Pull In (on Stability Ball) Waist Max

1. Kneel behind a stability ball, place your hands on the floor and walk forward until the shins rest on the ball.
2. Set the hands under the shoulders and hold a straight line from head to heels like a push up plank.
3. Brace the core and pull the knees toward the chest, rolling the ball forward under the shins.
4. Let the hips rise slightly and round the lower back at the end to fully shorten the abs.
5. Pause for a second with the knees tucked, then slowly extend the legs to roll the ball back out.
6. Finish in a tight plank without letting the hips sag, then begin the next rep.

Common Mistakes

• Hips sagging in the plank: The lower back arches between reps because the core relaxes. Squeeze the glutes and brace before extending the legs each time.
• Pulling with the arms: Pushing back with the hands shifts the body instead of rolling the ball. Keep the shoulders stacked over the wrists and let the knees do the pulling.
• Rushing the extension: Letting the ball shoot back out skips the hardest part of the rep. Take two to three seconds to roll the ball back to the start.

Programming Tips

Program the stability ball pull in as a core finisher at the end of a session or in a dedicated ab circuit. Use 3 to 4 sets of 10 to 15 reps with a controlled extension on every rep. It is more demanding than a floor crunch, so place it before easier isolation moves if you combine them.

This is a bodyweight exercise, so progress by slowing the return, adding a pause with the knees tucked, or placing the ball under the feet rather than the shins to lengthen the lever. Set the hands under the shoulders and lock the plank before moving. The most common fault is the hips sagging between reps, so squeeze the glutes and re brace every time the legs straighten.

Common Questions

What does the stability ball pull in work?

It works the rectus abdominis and hip flexors during the pull in, and the entire core, shoulders and chest as stabilizers in the plank. The obliques work to stop the ball drifting sideways.

Is the stability ball pull in the same as a knee tuck?

Yes, it is the same movement as a stability ball knee tuck. Some names describe it as a pull in because the ball is pulled toward the chest.

Stability ball pull in versus pike, which is harder?

The pike is harder because the legs stay straight and the hips rise high, which needs more ab and shoulder strength. Learn the pull in first and move to pikes once 15 clean reps are easy.

Is the stability ball pull in safe for the lower back?

It is safe when the plank stays tight and the hips do not sag. If the lower back aches, reduce reps and rebuild plank endurance before returning to the ball.