Pull-In

Starting Position:

• Begin by kneeling in front of a stability ball.

• Place your hands on the ground shoulder-width apart, fingers pointing forward.

• Position your feet on the stability ball, so your body forms a straight line from your head to your feet.

Body Alignment:

• Keep your core engaged to maintain a straight line from your head to your knees.

• Your body should be parallel to the ground, with your back flat.

Movement:

• Slowly bend your knees and roll the stability ball towards you. Your feet should come toward your chest as you pull the ball in.

• Keep your core tight and back straight as you perform this motion.

Returning to Start:

• Once your knees are pulled in close to your chest, slowly extend your legs back to the starting position.

• Ensure you maintain control of the movement to avoid sudden jerks.

Repetition:

• Perform this movement for 10-15 repetitions, resting as needed between sets.

Tips:

• Focus on controlling the stability ball rather than rushing through the movement.

• If you're a beginner, you can start with shorter range of motion before progressing to the full pull-in.

Safety Considerations:

• Ensure the stability ball is properly inflated and in good condition to avoid slipping.

• Keep your movements smooth to prevent strain on the back or shoulders.