Videos
Instructions
- Start in a push-up position with your shins resting on a Swiss ball.
- Keep your arms straight and your core engaged.
- Lift your hips towards the ceiling, rolling the ball towards your hands.
- Pause briefly at the top position with hips fully elevated.
- Slowly lower your hips back to the starting plank position in a controlled manner.
Technical Tips
- Keep your back straight and avoid sagging hips during the starting plank.
- Move slowly to maintain stability and control.
- Engage your core throughout the entire movement to prevent lumbar strain.
Breathing Tips
- Exhale as you lift your hips up into the pike position.
- Inhale as you return to the starting plank position.
Medizinische Einschränkungen
- Lower back injuries
- Shoulder instability
- Wrist pain or injuries
- Core muscle strains
How can I make the pike on Swiss ball easier when starting out?
To make the pike on Swiss ball easier, start by placing your thighs rather than shins on the ball to reduce leverage demands and build your core stability gradually.
What muscles does the pike on Swiss ball work the most?
The pike on Swiss ball primarily works your abdominal muscles, especially the rectus abdominis, while also engaging the shoulders, upper back, and hip flexors for stability and control.
Is the Swiss ball pike effective for building core strength?
Yes, the Swiss ball pike is highly effective for building core strength as it requires advanced stability, balance, and controlled movement, challenging your abs more than standard floor pikes.
The Pike on Swiss Ball is an advanced core strengthening exercise that combines stability, balance, and controlled movement. This exercise primarily targets the abdominal muscles while engaging the shoulders, back, and hip flexors for stabilisation and support. Performing a pike on a Swiss ball requires strong core control as you roll the ball towards your hands, lifting your hips into a pike position while maintaining balance. It is highly effective for enhancing functional core strength, improving overall stability, and developing better body awareness for complex calisthenics and functional training movements. Incorporating the Swiss Ball Pike into your routine challenges your abs beyond traditional floor-based exercises by demanding greater engagement of stabiliser muscles, making it ideal for athletes or advanced fitness practitioners looking to strengthen their core and enhance performance in other compound lifts and gymnastic progressions.