Pike on the Exercise Ball
- Kneel in front of the exercise ball and slide forward onto the ball as you have for previous exercises prone over the ball.
- Contract your abdominals so that your back remains straight (ie neutral).
- Walk yourself out until your feet rest on the top of 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 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).
Repeat this ball exercise 5 times.
Repeat this ball exercise 10 times.
Repeat this ball exercise 15 times.
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