Exercise Ball Pull-In

Abdominals

Exercise Ball Pull-In

LevelBeginner EquipmentExercise ball MechanicCompound ForcePull

A core move from a plank position with shins on the ball, where you pull your knees toward your chest.

Strength

Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place your shins or feet on an exercise ball and put your hands on the floor in a push-up position.
2Keep your hands under your shoulders and your body in a straight line.
3Brace your abs and squeeze your glutes.

How to perform

1Pull your knees toward your chest, rolling the ball in under your hips.
2Keep your arms straight and your hips slightly raised.
3Pause briefly at the top.
4Roll the ball back out to the plank position under control.