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Exercise Ball Exercises - Pike
| Starting
Position |
- These exercise ball exercises require you to kneel on the
floor in front of the ball and slide forward so that you are lying over
the ball with the ball situated just under your thighs.
- Contract
your abdominals so that your back remains straight.
- Slowly
walk forward with your hands until your feet are resting on the ball.
| | Action |
- Slowly
raise your butt toward the ceiling as the ball moves toward your hands.
- Slowly return to the starting position.
| | Prime Movers |
- Hip
flexors, abdominals, pecs
|
| Physio
Tips |
- The majority of the core workout occurs as you move into and
out of the pike position.
- You will need lots of
shoulder stability to acomplish this, so work on the static Reverse Plank
| | Progression |
|
 Repeat this ball exercise 5
times.
 Repeat this ball exercise 10
times.
 Repeat this ball exercise 15
times.
| Beginner |
Intermediate |
Expert |
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