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Abdominal Exercise on Exercise Ball: Plank to Pike

Get on the Ball: Plank to Pike

Figuring out how to work an exercise ball into your workout is totally worth it! The ball can transform basic exercise into a super challenging more effective move – crunches on the ball are a perfect example. One of my favorite ball exercise is the Plank to Pike move (or in Pilates we call it "Up Stretch" like the Reformer exercise). It is a full body exercise that targets your abs, but challenges not only your core but upper body strength too!

Here's how to do Plank to Pike on an exercise ball:

Plank

  • Start in a plank position with your hands directly under your shoulders with your shins on the ball.
  • Do not allow low back to arch. Keep your feet, pelvis and shoulders in one long line.
  • Make sure the ball is sized to your body; you should be able to sit on the ball with 90º degree angles at your hips and knees.


Pike

  • On an exhale pull your abs deeply to your spine and use your abs to fold your body in half.
  • You will be pulling the ball forward toward your hands as your pelvis moves up in the air.
  • Your toes will move onto top of ball and your back will become perpendicular to the floor like a hand stand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
  • Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.

Do 8 to 10 reps, 2 times

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mfern64 mfern64 8 years
WOW! I felt these! I also felt it in the shoulders and lats.
Hoaxerz Hoaxerz 8 years
I. Love. These. This move is great total-body workout.
insanitypepper insanitypepper 8 years
I need to do more of these. They definitely work! My abs routine has become too routine lately.
latent latent 8 years
I posted a gif of this exercise in one of the comment threads about the ab ball. LOVE these.
Spectra Spectra 8 years
I do these! I love them, but sometimes my cat comes over and tries to rub on my arms, so I lose my balance.
Novaraen Novaraen 8 years
Ooh...i have been wanting to use the ball at my gym but im kind of intimidated. I know they can really help you to get a great ab workout, but I have this fear of making a fool of myself attempting to use one. I think i will buy one for home and attempt it there first...lol. Im just too clumsy. lol. :D
TheMissus TheMissus 8 years
LOL! My trainer made me do these at the gym this morning!
aimeeb aimeeb 8 years
Ouch. ha.
ccsugar ccsugar 8 years
Arrrghhhh I hate these! They're so hard. I can't keep the effin ball from rolling away!
syako syako 8 years
It's not rude if you're on your own yoga mat and you don't walk around barefoot the whole time.
ElectroPopTart ElectroPopTart 8 years
I REALLY want to do this more often, but I find my huge size 12 running shoes get in the way and make it almost impossible to balance. I WOULD like to take my shoes off, but that's just rude to do at the gym.
syako syako 8 years
We did this in my Pilates class on Tuesday. Tough stuff.
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