Pikes (Stability Ball)
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Instructions
Submitted by:
Justin Leonard
Last updated: 1/21/2012
The stability ball pike is a moderately advanced exercise. The pike requires a great deal of upper body and abdominal strength, as well as balance and muscular control.
Start by walking your body forward on the ball with your hands. Roll the ball until it is on the shin area. The body should be in the push-up position. Next, roll the ball forward by bending at the hips (bring your feet toward your chest). This is the pike position. The knees should remain locked at all times. Be sure to exhale as you contract the abs. Return to the starting position and repeat. The pike exercise should be done slowly.
Start by walking your body forward on the ball with your hands. Roll the ball until it is on the shin area. The body should be in the push-up position. Next, roll the ball forward by bending at the hips (bring your feet toward your chest). This is the pike position. The knees should remain locked at all times. Be sure to exhale as you contract the abs. Return to the starting position and repeat. The pike exercise should be done slowly.
Step 1
Get in push-up position with shins on ball.
Step 2
With knees locked, move into the pike position by bending at the hips. Exhale.
Step 3
Slowly return to starting position and repeat.
Exercise Details
Difficulty Level MEDIUM
The pike is a medium difficulty exercise.
Target Muscle
Abs (rectus abdominis)
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