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Exercise Benefits With Proper Form & Technique

Pike On Exercise Ball

through 2 votes
muscles:Rectus AbdominisMuscle
auxiliary muscles:TricepsMuscle, Hand FlexorsMuscle, Hand ExtensorsMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle, ObliquesMuscle, HamstringsMuscle, GlutesMuscle
required:Exercise Ball
fitness level:Hard
exercise type:Strength
Variations available (23)
Starting PositionExecution

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

  1. you can ease the exercise by bending the knees and pulling them to the upper body
  2. 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