Plank Pikes
Plank pikes work your core, engage your chest and shoulders, and feel a stretch through your hamstrings and calves.
INTERMEDIATE
Swiss Ball Pike
Swiss Ball Pike provides stability to the core and targets the abdominal muscles, quadriceps, arms, and shoulder muscles.
Instructions
- Start in a push-up position with your arms shoulder-width apart and your shins on the Swiss ball.
- Raise your hips and roll the ball towards your hands. Pause at the top before slowly lowering back to the starting position.
Tips
- Do not allow your lower back to collapse at the bottom of the exercise. Keep your abs primed at all times to avoid injury.
- Keep your elbows almost locked throughout the exercise.
Alternative Exercises
Pike Push-ups
An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.
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