Setup
To perform Exercise Ball Pike, you'll need an exercise ball and a mat. Follow these setup instructions:
- Place the exercise ball on the mat and position yourself on all fours, facing down.
- Walk your hands forward and place them shoulder-width apart on the mat.
- Position your shins and tops of your feet on the exercise ball, creating a plank-like position with your body.
Starting Position
the Position your shins and tops of your feet on the exercise ball, creating a plank-like position with your body.
Execution
Follow these steps to perform Exercise Ball Pike correctly:
- Engage your core muscles and maintain a neutral spine position.
- Exhale and contract your abdominal muscles as you lift your hips toward the ceiling, rolling the exercise ball toward your chest.
- Continue to press your hands into the mat to maintain stability.
- Pause at the top of the movement, ensuring your hips are lifted as high as possible without compromising form.
- Inhale and slowly lower your hips back to the starting position, maintaining control throughout the movement.
Tips on doing this exercise
- Maintain a strong and stable core throughout the movement by engaging your abdominal muscles.
- Focus on the controlled movement, avoiding any sudden or jerky motions.
- Keep your shoulders away from your ears and maintain a neutral neck position.
- Breathe steadily throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.
Common Mistakes
- Avoid sagging your hips or letting your lower back collapse.
- Keep your core engaged and maintain a straight line from your head to your heels.
- Do not rush through the movement.
- Focus on the quality of the exercise rather than speed.
Recommended Ranges
- For core activation and endurance, aim for 12-15 repetitions and perform 2-3 sets.
- For increased core strength and stability, focus on 8-10 repetitions and perform 3-4 sets.
