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Exercise Ball Pull-In

AdvancedStrengthTier T3

Start in a push-up plank with the shins on an exercise ball. Pull the knees toward the chest so the ball rolls forward, pause, then extend the legs back.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

stability_ball

Home Options

  • stability ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Assume a push-up position with your shins and the tops of your feet resting on the ball.
  • Keep the arms straight and the back flat in a rigid plank.
  1. She holds a push-up plank: hands under the shoulders on the floor, arms straight, back flat in a rigid line; her shins and the tops of her feet rest on top of the exercise ball behind her.

    Step 1 of 5

    Assume a push-up position with the shins and tops of the feet on the ball.

  2. She draws her knees in toward her chest: hips folding upward, the ball rolled forward under her ankles as her shins ride it; her arms stay straight and her shoulders stay over her hands.

    Step 2 of 5

    Pull your knees in toward your chest, rolling the ball forward under your ankles.

  3. She holds the deepest tuck: knees under her chest, hips peaked, the ball resting under her ankles close to her hands' line; her trunk is rounded over the fold.

    Step 3 of 5

    Pause and squeeze the abs at the tucked top.

  4. She extends her legs back toward the plank: the ball rolling away under her ankles, her body lengthening toward the straight line; her arms stay straight.

    Step 4 of 5

    Slowly extend the legs back to the plank.

  5. She holds a push-up plank: hands under the shoulders on the floor, arms straight, back flat in a rigid line; her shins and the tops of her feet rest on top of the exercise ball behind her.

    Step 5 of 5

    Assume a push-up position with the shins and tops of the feet on the ball.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. The plank stays rigid with straight arms through the pull-in; the ball stays under the shins. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.