Everything that we have done in the abs series, from the hollow hold, planks, to V-Ups, has built us up to the pike; the exercise requires usage of the upper and lower abs, as well as the obliques in the plank position, think of it as doing an upside down V-Up in plank position. We present to you two versions of the pike:
A. With the ball: involves the walk out and the walk back which challenges your core strength and tests stability. This will help build your core strength for the second variation of the pike exercise.
- Position yourself into the plank position with the ball on your shins.
- Slowly walk your hands forward until only your feet are on the ball, shoulders underneath your hands, in plank position. Keep your back straight, with a neutral spine position at all times.
- From the starting position, flex at the hips, so that your thighs come towards your abdomen. Keep your knees and elbows straight, your feet will roll across the stability ball, the backside will rise upwards. **Do not let your hips dip! Suck in your belly and engage the abdominal muscles to support you.**
- Stop the movement once your tiptoes are on the ball. Pause at the top.
- Straighten your hips and roll your feet back to the starting position.
B. With towels: It is super challenging to do this on the floor so I would try the exercise with the ball first before moving on this more challenging level. For those that are super strong – give it a try!
- Place the one towel at the tip of each foot.
- Position yourself into the plank position, feet close together, remember to tighten your stomach and use your arms to push away from the floor.
- From the starting position, flex at the hips, so that your thighs come towards your abdomen. Keep your knees and elbows straight, pike upwards, pause at the top.
- Straighten your hips and slide your feet back to the starting position. **Make sure you don’t overextend your back and that your hips don’t sink down!** We want a perfect plank position.
Let’s #GetHiitOn
GetHiitOn 