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This exercise is a modified version of the slide board pike. If you lack hamstring flexibility, the aerobic step makes it possible to perform a modified pike. As flexibility improves, you should aim to lower the step height until it is no longer needed.
Instructions:
Place an aerobic step across the slide board. Place both hands on the step. Get into the push-up position with your body straight. Keep your legs locked, then flex your hips. Your feet should slide forward toward the step. In the full pike position, your feet should come within inches of the step. Slowly allow your feet to slide backward to the starting position. Repeat the exercise for several repetitions.
Note: Try to keep your abs tight throughout the entire range of motion. Be sure to exhale as you move into the full pike position.
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Step 1 |
| Place hands on step. Get into push-up position with body straight. |
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Step 2 |
| Flex the hips. Keep abs tight. Feet should slide forward toward step. |
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Step 3 |
| Move into full pike position. Exhale. Slowly return to starting position. Repeat exercise several times. |
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