How to Do
How to Do Stability Ball Pike Plank
The stability ball pike plank should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the stability ball pike plank.
Beginning
Beginning Pike Plank with a Ball
1. Exhale and use your abdominal muscles to raise your hips up into a pike posture inverted V with your hips bent, knees straight, and arms outstretched to the floor in one smooth, flowing action.
2. The ball will roll under your legs, approaching your ankles.
Movement
Pike Plank with a Ball Movement
1. Using a stability ball, you are going to be in a push-up position, with a slight difference.
2. Both feet are going to be resting on the stability ball.
3. Instead of the body being straight like you are doing a pushup, you are going to be in a pike position.
4. To accomplish this, use your toes on the stability ball to push off and curve your body.
5. You will be pushing more with your shoulders instead of your chest.
6. Bend slowly at the elbows to bring your body and head towards the ground.
7. Stop right before your head touches the ground and push yourself back up to the original push-up position. That completes one repetition.
Benefits
Pike Plank with a Ball Benefits
Even more sophisticated is planking on a pike. It puts your core strength and stability to the test. Begin in a full plank posture with your toes pointing down on the ball, and your ball behind you.
Exercise Aliases
Push Up Workout, How to Do a Plank Exercise.
