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Abs Workout (7) – Pike and Plank

January 12th, 2010 · 2 Comments ·
 
 

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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.

Steps:

  1. 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.
  2. Keep your neck and head straight to avoid unnecessary strain on your head.

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  3. 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.
  4. Hold the position for 1 second and slowly roll back to start.
  5. Do 10 repetitions.

Tips:

  • 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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guy-doing-pike-on-swiss-ball.jpg

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Category: Abs


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2 responses so far ↓
  • TomGreenwald // Jan 25, 2010 at 4:59 AM

    Pike and plank is great because it incorporates both – static and motion type exercises/movements. Instead of a stability ball I use an ab-roller. Probably it’s a bit harder with the stability ball, because it requires a better sense of balance.

  • lilly Ashe // Feb 11, 2010 at 1:34 AM

    I tend to workout a lot with my abs and have done this particular ab routine before and found that my abs was not strong enough for it yet.

    Great though and I will use it once my abs get a lot stronger.

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