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Ball Pike to Plank

Make sure the ball is sized to your body; you should be able to sit on the ball with 90-degree angles at your hips and knees. If you don't have an exercise ball, use two sliders or paper plates on carpet to slide up to pike position.

  • Start in a plank position with your hands directly under your shoulders and your shins on the ball.
  • Do not allow your lower back to arch. Keep your feet, pelvis, and shoulders in one long line.
  • On an exhale, pull your abs deeply to your spine, and use your abs to fold your body in half, pulling the ball forward toward your hands as your pelvis moves up in the air.
  • Your toes will move onto the top of the ball, and your back will become perpendicular to the floor like a handstand. 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 10 reps for two to three sets.

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