Stability Ball Pike

An advanced core exercise where the stability ball rolls inward as you pike your hips toward the ceiling while in a plank position.

Instructions

1. Assume a push-up position with hands on the floor, shoulder-width apart
2. Place your feet and shins on the stability ball
3. Keep your body in a straight plank with core engaged
4. Pike your hips upward toward the ceiling
5. Roll the ball inward as your hips rise
6. Create an inverted V-shape at the peak of the movement
7. Lower your hips back to the starting plank position
8. Repeat for desired reps

Tips

• This is an advanced exercise; master knee tucks and jackknives first
• Maintain control of the ball throughout the movement
• Keep your core maximally engaged to protect your lower back
• Move slowly and deliberately through the full range of motion
• Breathe out as you pike and breathe in as you lower
• Your shoulders should stay over your wrists for joint safety
• Avoid allowing the ball to roll excessively; control is paramount