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Pike on the Exercise Ball






Ball Plank



Pike
Starting Position
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 ball pike position.
  • You will need lots of shoulder stability to accomplish this, so work on the static Ball Plank and make sure you can hold it for a minimum of 30 seconds.
  • Be sure to keep lumbar spine in neutral position throughout the exercise.
  • Don't look up, look around, or extend your neck during the pike. Keep your neck straight and neck stabilizers engaged.
Progression
  • Add air to your exercise ball to make it less stable.
  • Try the Pike Push Up.
This is considered an advanced exercise ball exercise. One requires significant balance, control, scapular stability and abdominal strength.

A study published in the Journal of Orthopaedic and Sports Physical Therapy in January 2010 found that this exercise when compared to 7 other exercise ball exercises (roll out, decline pushup, knee ups, skier, hip extension right and left, and sitting march) and 2 traditional abdominal exercises (crunch and situps) was one of the best exercises for recruiting abdominal musculature and the core (lumbopelvic hip complex).


1ballsRepeat this ball exercise 5 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.


1ballsBeginner 2ballsIntermediate 3balls     Expert

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