Before you do pike on the ball, you should be able to maintain a good plank position on the floor. Review plank on the mat. While this is a fun exercise to play with, it does require strength and balance. So make sure you feel stable before you move on the ball.
Take a plank position on the ball. The ball is under your thighs. Your legs are extended straight behind you. Your shoulders are rotated back and down, away from your ears.
Take a moment to find a place of true stability. Just like in plank on the floor, your abs are lifted and your body is in a long line. You will need to engage your legs and butt, hugging them to your midline for stability.
Walk yourself forward on your hands so that the ball is under your knees or the tops of your shins. You will need to play with this yourself to find the right distance to get to a pike.The further forward you go the higher your pike will be, but you will also be less stable so work up gradually. Inhale.
Exhale: In one smooth, flowing motion, use your abdominal muscles to pull your hips up into a pike position (see fig. 1). The ball will roll under your legs to be closer to your ankles.
Keep your chest wide and your shoulders down so there is a lot of distance between shoulders and ears.
Go slow -- monitor your balance.
*Do not go too far forward, you could tumble to the front. Hold on in your abs.
- Inhale: Use abdominal control to return to the plank position.
- Repeat 3 to 6 times.
- Compare prices on exercise balls
- Pressing your shins into the ball will help with stability.
- Make sure the ball is the right size for you. Do not use an oversize ball for this exercise. See: How to Size Your Exercise Ball
- Notice how the pike movement in this exercise relates to the pike part of the Pilates push up. (shoulder stability, pelvic stability, hugging the midline)
What You Need
- An Exercise Ball