Lay your stomach on the ball and walk forward on your hands, stopping with the ball on your thighs. Pull your legs towards each other.
Contract your abs and lift your hips up towards the ceiling with your head going towards the floor, knees straight, rolling the ball towards your hands. Lower your hips and roll the ball out until your body is parallel to the floor.
Rectus abdominis, Transverse abdominis, Triceps brachii
TIP: Engage your abdominals by pulling your navel towards your spine.
Variations for Pike
This will develop deep abdominal strength and back strength. It will even get your heart rate to increase as you strive to hold the position for an extended period of time.
This works your transverse abdominals, back, and triceps and can help build strength to do push-ups.
A harder variation of plank exercise, this boosts circulation and gives your chest, arms and abs a workout all at once. It will even give you a lower back stretch while developing coordination.
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