Note: The pike exercise requires a Swiss ball.
This is an excellent exercise for core strength and functional movement. It helps with balance of the body and strengthens the upper quarter.
This movement develops coordination and strength in the entire body, integrating the core with the upper and lower extremities.
When performing this exercise, make sure you have a clear exercise area. Do not sacrifice good form for speed. Adjust your body position and keep your belly button drawn in. Always maintain proper form.
Position: Start with your toes on the Swiss ball and your arms in a
push-up position on the floor.
Swiss Ball Pike Movement:
1. Draw your belly button in toward your spine.
2. Slowly draw your feet toward your upper body until you
achieve a pike position.
3. Slowly return to the starting position.
4. Repeat for the prescribed number of reps.
Keep your body in good postural alignment and do not let your pelvis sink or hike up. To increase the level of difficulty use one leg on the ball. It will take a bit of getting used to but well worth it.
David has been a high school wrestling and baseball coach and is currently an independent trainer and strength coach. He has been sought after by some of the top athletes in professional sports including world champion boxer Greg Haugen and professional golfer Michael Putnam.
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