Ball Tucks
Ball Tucks
Equipment: 9" Pilates Ball
Difficulty: Intermediate to Advanced
Target Muscles: Lower abs, hip flexors, core stabilizers, shoulders
How to Perform Ball Tucks
Step-by-Step Instructions:
- Start in a plank position with your shins resting on the Pilates ball
- Keep your hands directly under your shoulders, arms straight
- Engage your core and maintain a neutral spine
- Pull your knees toward your chest, rolling the ball forward with your shins
- Keep your back rounded as you tuck your knees in
- Pause briefly at the top of the movement
- Slowly extend your legs back to the starting plank position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 8-10 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your core tight throughout the entire movement
- Don't let your hips sag when extending back to plank
- Control the ball - don't let it control you
- Keep shoulders stable and directly over wrists
- Exhale as you tuck knees in, inhale as you extend
- Move with control, not momentum
Common Mistakes to Avoid:
- Letting hips pike too high or sag too low
- Moving too quickly and losing control
- Not pulling knees in far enough
- Rounding shoulders forward
- Holding your breath
Modifications:
- Easier: Perform smaller tucks or place ball under thighs instead of shins
- Harder: Add a push-up between each tuck, or perform single-leg tucks
Benefits:
- Excellent lower ab strengthening
- Builds core stability and control
- Improves shoulder strength and endurance
- Enhances balance and coordination
- Functional movement for athletic performance