• 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.

  • Abdominals 

  • Arms  Chest 

  • Rectus abdominis, Transverse abdominis, Triceps brachii

  • TIP: Engage your abdominals by pulling your navel towards your spine.

Variations for Pike

  • Standing Plank

    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.

  • Plank

    This works your transverse abdominals, back, and triceps and can help build strength to do push-ups.

  • Knee Tucks

    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.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
Advanced Search | Exercise Index

Selected Exercises

    Add exercises to a workout by clicking the 'Add To Workout' button.

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