STABILITY BALL PULL-IN

This exercise is a dynamic way to strengthen the abs in conjunction with the lower body. Beginners will bring the ball in only halfway to their chests, whereas intermediates can concentrate on a full range of motion (ROM). Advanced exercisers should have one leg on the ball, pulling it in toward the chest, and one leg extended straight out.

1. Get on the knees on the floor with a stability ball touching the thighs.
2. Extend the body over the ball until the hands reach the floor.
3. Slowly walk the hands out until the shins rest on the ball.
4. Tighten all muscles and hold the body like a plank.
5. Keeping the back straight, pull the toes up to hold on to the ball and pull the knees in toward the chest, allowing the ball to roll forward and underneath the body.
6. Hold for a moment and contract the abs.
7. Straighten the legs and roll the ball back to the starting position.