Exercise Ball Pull-In
A beginner compound strength exercise that works the abs, using an exercise ball.
Starting position
End position
How to Do Exercise Ball Pull-In
- Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
- Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
- While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
- Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Exercise Ball Pull-In
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Crunch - Legs On Exercise Ball
A beginner isolation strength exercise that works the abs, needing no equipment.
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2
Exercise Ball Crunch
A beginner isolation strength exercise that works the abs, using an exercise ball.
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3
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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4
Flat Bench Leg Pull-In
A beginner compound strength exercise that works the abs, needing no equipment.
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5
Leg Pull-In
A beginner compound strength exercise that works the abs, needing no equipment.
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6
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
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7
Seated Flat Bench Leg Pull-In
A beginner compound strength exercise that works the abs, needing no equipment.
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8
Crunches
Crunches are a classic abdominal exercise that isolates the rectus abdominis. When performed correctly, they're an effective way to build core strength and muscular endurance.
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9
Air Bike
A beginner compound strength exercise that works the abs, needing no equipment.
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10
Alternate Heel Touchers
A beginner isolation strength exercise that works the abs, needing no equipment.
Frequently Asked Questions
What muscles do exercise ball pull-in work?
Exercise Ball Pull-In primarily works the abs.
What equipment do I need for exercise ball pull-in?
Exercise Ball Pull-In uses exercise ball.
Exercise Ball Pull-In: is it suitable for beginners?
Yes. Exercise Ball Pull-In is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of exercise ball pull-in?
Crunch - Legs On Exercise Ball, Exercise Ball Crunch, Bosu Ball Cable Crunch With Side Bends train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my exercise ball pull-in reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; exercise ball pull-in can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Exercise Ball Pull-In with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.