How to Do
How to Do Prone Pulling in with an Exercise Ball
The prone exercise ball pull-in should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the prone pulling in with an exercise ball.
Beginning
Beginning Pulling in with an Exercise Ball
1. Place an exercise ball nearby and lay on the floor in front of it in a push-up position with your hands shoulder width apart.
2. Now sit on an exercise ball with your lower shins on top. Tip: Your legs should be fully extended with your shins on top of the ball, and your upper body should be in a push-up position with your two extended arms in front of you supporting you. This is where you'll begin your journey.
3. Pull your knees in towards your chest as you exhale, enabling the ball to slide forward beneath your ankles while keeping your back perfectly straight and your upper body immobile. Squeeze your abs for a second and keep that position.
4. As you inhale, slowly straighten your legs and roll the ball back to the beginning position.
5. Rep until you've completed the prescribed number of repetitions.
Movement
Pulling in with an Exercise Ball Movement
1. Start by placing your knees on a stability ball and your hands on the ground so your body is in a decline pushup position.
2. Bring your knees into your body and hold that position for a brief second.
3. Reverse the process and roll your knees back to the starting position.
Benefits
Pulling in with an Exercise Ball Benefits
The rectus abdominus or "six-pack" muscles, as well as the deep core, are all targeted.
It's a great method to work your way up to the complete exercise ball pike.
Improves coordination and balance.
Exercise Alias
Swiss Ball Prone Ab Roll.
