How To Do Stability Ball Ab Pike

By: Chris Freytag, CPT

Chris Freytag demonstrating a stability ball ab pike wearing black yoga pants.

The Stability Ball Ab Pike is an advanced exercise designed to whip your waistline into shape safely but effectively! If you need something new to challenge your abs, you should learn how to do Stability Ball Ab Pike. The “pike” action works the abs through a wider range of motion that typical abdominal exercises and the stability ball helps isolate the core muscles to take pressure off of the lower back and hip flexors, which are muscles that like to take over in many core-strengthening exercises. Unlike the standard ab crunch and similar exercises, the strength in the Stability Ball Ab Pike stems almost solely from the abdominal muscles!

Stability Ball Ab Pike also strengthens your shoulders, chest and arms, which is why this move is a great total body exercise. Total body exercises are the best way to get more bang for your buck and they’re also functional, especially when they engage core-strength. The core is what holds up your posture to help you sit and walk taller. Improving core strength will not only improve your posture, but all keep your back safe to help prevent injury!

Using the stability ball creates an unstable surface on which to work, which recruits more muscle fibers throughout the entire core. When using a stability ball, it’s important to pick one that’s appropriate for your height. Typically, 5’4” and under should use a 55 cm stability ball; 5’4”-5’11” should use a 65 cm stability ball; and 5’11”-6’7” should use a 75 cm stability ball. There are tons of stability ball exercises out there. If you’re looking for another total body stability ball exercise to incorporate into your routine, try the Stability Ball Push-Up!

1) Begin in a plank position with feet on the ball and hands on floor just below your shoulders.

2) As you exhale, lift your hips up and pull your feet toward your midline until your body forms an upside down “V”.

3) As you inhale, return to plank position. Tighten your abdominals to avoid letting your back sag.

Targets: arms, shoulders, core

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