Pike on the ball is exercise for stronger, more advanced pilates practitioners as it requires strength in shoulder and strong core. Make sure that you have enough room in that case you lose your balance. First and second move are excellent abdominal workout for developing strong upper body. Your legs should be extended straight behind you and feet connected while with your abdominal muscles you try to lift you pelvis.
IMPACTS: arms and abdominal muscles
Starting position
Starting position is usual plank on the ball position and knowing to do it properly is essential. Put your hands on the floor with palms facing down. Palms should be placed a little wider than your shoulders and fingers parallel with your body. Arms slightly band. Walk on your hands until the ball is under your lower leg or on the top of your shins, either is fine as long you are stable.
Starting position - plank
Standard pike
- Inhale to prepare yourself. Keep your legs extended straight
- Exhale and lift your pelvis glibly with abdominal muscles, the ball will roll and when you are in Pike position (look the next picture) stay there a couple of moments
- Slowly inhale and get back to starting position
- Repeat the exercise a couple of times
Standard pike
Tips
- to increase stability on the ball, press the shins on it
- stay calm
- keep your shoulders lowered and static through entire workout
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