Plank and pike workout is a good full body exercise for the abdominal muscles. I am not complaining traditional crunches is not good, but to really get the core muscles to work hard, plank and pike is a better choice. Plank and pike is also practiced in Pilates.
- Start with toes on the stability ball and body completely straight. Palms on the floor aligned under shoulders. Do not let your body to sag or elevate. You are doing plank now. Maintaining this position itself is not easy.
- Keep your neck and head straight to avoid unnecessary strain on your head.
- Contract your abs. Bring your toes with ball towards your arms slowly. Your pelvis moves up now. Go as far as you can. Keep your legs straight. You are doing pike now with an inverted V shape.
- Hold the position for 1 second and slowly roll back to start.
- Do 10 repetitions.
- Choose the stability ball according to your body size. Rule of thumb, you should be able to sit on the ball with about 90 degree angle at your hips and knees.
- When you are in the plank position, do not allow your pelvis to sag below your shoulders.
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