Pike

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Purpose

Strengths your abdominal muscles, and many other muscles throughout the body.

Starting Position (Figure 1)

  • Roll out over the ball until your feet are on the ball.

  • Straighten your body as a rigid plank from head to toe.

  • Pull your abdominal muscles in.

  • Place your hands at the level of your shoulders, and a comfortable width apart.

Movement

  • Inhale.

  • Exhale and lift your hips straight up toward the ceiling (Figure 2).

  • Hold your breath and drop slowly back down to the starting position.

  • Inhale.

 

Pace

2 seconds up

Hold for 5 seconds.

2 seconds down

 
 

Reps

Repeat 8-10 times

 
 

Sets

2

 
       
 

Tips

  • Keep your body in perfect alignment.

  • Do not let your head drop or your lower back sag down.

  • Do not strain your neck or shoulders (this exercise can be strenuous for your shoulders).

General Caution and Disclaimer

As with any exercise, always exercise caution.  If you have any concern about your ability to perform an exercise, consult your physician first.  If an exercise begins to hurt you in any way, discontinue the exercise immediately.

 

2008 Hydration Health & Fitness, LLC

 

 

 

Figure 1

Figure 2