How to do a pike exercise with a stability ball

The stability ball pike is an advanced exercise. The pike requires a great deal of upper body and abdominal strength, as well as balance and muscular control.

Start by walking your body forward on the ball with your hands. Roll the ball until it is on the shin area. The body should be in the push-up position. Next, roll the ball forward by bending at the hips (bring your feet toward your chest). This is the pike position. The knees should remain locked at all times. Be sure to exhale as you contract the abs. Return to the starting position and repeat. The pike exercise should be done slowly.




Step 1
Get in push-up position with shins on ball.




Step 2
With knees locked, move into the pike position by bending at the hips. Exhale.




Step 3
Slowly return to starting position and repeat.