This exercise was designed to strengthen the muscles of the abdominal region. They contract as stabilizers to maintain the bridge position and to draw the legs and pelvis forward during hip flexion. Since the exercise requires a great deal of stability and upper body strength, beginners may want to start off with more simplistic movements and gradually make the progression to the abdominal pull-ins.
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- Place hands on the mat and the shins atop an exercise ball. You should be in what resembles a push up position.
- Exhale and while keeping the back straight, pull the knees in towards the chest. The finishing position should have only the top of the foot in contact with the exercise ball. A contraction should be felt within the lower region of the abdominals.
- Inhale, extend the legs and allow the ball to roll back out to starting position.
- Repeat until the desired number of repetitions are completed.