Stability Ball Pike

Body region

• Core
• Shoulders
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• Deltoid
• Serratus Anterior
• Rectus Femoris

Holds

• Pectoralis Major
• Transversus Abdominis

Equipment

• Stability Ball

Technique

1. Take a plank position, palms below the shoulders, with your shins or toes resting on a stability ball.
2. Brace your abs and keep the legs straight.
3. Lift your hips up toward the ceiling, rolling the ball toward your hands until your body forms an inverted V.
4. Roll the ball back and lower to the straight plank position.

Cues

• Keep the arms straight and the shoulders over the hands.
• Pull the hips up with the abs, not by pushing the legs.

Common mistakes

• Letting the lower back sag in the plank phase.
• Bending the knees to cheat.
• Rolling the ball too fast.

Alternatives

• Stability Ball Knee Tuck
• Plank