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Stability Ball Pull-In
Intermediate - Strength - Isolation
Targeted Muscle Group
Core
Recommended Equipment
Exercise Ball
How to do it
The Stability Ball Pull-In, also known as the Swiss Ball Jackknife, is a great exercise for targeting the core, particularly the lower abs, and also engages the shoulders, chest, and hip flexors. Here’s a step-by-step guide on how to perform the movement correctly:
Starting Position:
Begin in a push-up position with your hands shoulder-width apart on the floor and your shins resting on top of a stability ball. Your body should form a straight line from head to heels. Ensure that your core is engaged, and your body is stable.
Execution:
Tighten your core muscles to maintain stability and balance. Pull Knees In: Slowly pull your knees towards your chest, rolling the stability ball forward with your feet. Aim to bring your knees as close to your chest as possible without lifting your hips too high. Exhale as you pull your knees in.
Top Position:
Pause briefly at the top of the movement, ensuring your core is fully engaged and your back remains straight.
Your hips should be slightly elevated, and your knees close to your chest.
Returning to Start:
Slowly extend your legs back to the starting push-up position, rolling the stability ball back with control.
Inhale as you return to the starting position.
