Home Gym ExercisesPike On Exercise Ball
(4.00)
through 2 votes
through 2 votes
| muscles: | Rectus Abdominis |
|---|---|
| auxiliary muscles: | Triceps , Hand Flexors , Hand Extensors , Latissimus Dorsi , Trapezius , Lower Back , Deltoids , Obliques , Hamstrings , Glutes |
| required: | Exercise Ball |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (23) |
General And Specifics
- this one of the most effective ab exercises, because isolation of high intensity
- additionally it improves the stability and balance of your body
Starting Position
- bring your body into the push-up position
- position the shins on the gym ball
- your arms are stretched, shoulder width apart and directly below your shoulders
- your body is in a line from head to toe and parallel to the floor
Correct Execution
- brace the abs completely
- bring the legs towards the upper body, come as close as possible without bending the knees
- your bottom lifts and builds the top of an inverted V
- meanwhile, the gym ball rolls towards the head
- hold the tension for a wink of an eye
- avoid rolling in the back
- come back to the starting position
- repeat several times
tips for the workout
- you can ease the exercise by bending the knees and pulling them to the upper body
- you can further impede it, if you let the ball roll to your thighs (see video)
- the angle between arms and upper body is bigger than
- you have to stretch out the arms in front of your body
- it activates your shoulders and chest
- do not over-extend