Plank Pike: A Great Way to Build Core Strength

Most people are intimidated when it comes to performing exercises with the stability ball, but it is a great way to build core strength. All other moves you perform for each muscle within the body can be enhanced by building core strength. Core stability is needed in every activity you perform throughout the day. From rolling over to get out of bed to sitting in your car the abdominals are hard at work stabilizing your lumbar spine. This week’s exercise is one that should challenge you. The primary target is your abdominal muscles but arm and leg strength are required. The is also a great way to develop dynamic stability and strength in your shoulder muscles and in your hip and gluteus muscles. In addition to the great workout this move provides an opportunity to be like a kid. So have fun with this move!

Here is your challenge:

Step 1: Take an exercise ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders.

Step 2: Use your abs and legs, rolling the ball to your middle towards your arms, lifting your hips and keeping your head down towards the ground in between your arms. Your body will form an inverted “V” shape.

Step 3: Hold the inverted “V” for 2 seconds and then roll back to the starting position.

Step 4: Do 2-3 sets of 10-15 repetitions! Be sure to pull your abdominals in and keep your head in line with your spine as you move in and out of the “V” position.