Swiss ball pikes are a movement that will have you using a number of muscles throughout the whole body. As well as using your quads and glutes, this exercise will be working deltoids, trapezius and rhomboids. With the added instability of using the fitball, the core muscles will be working hard too without putting pressure on the lower back and hips

How to…

  • Starting by getting yourself into plank position with feet resting on the ball and hands on the floor underneath the shoulders

  • Engaging the abdominals, push the hips up and allow the feet to come onto the ball so the body is in an inverted V position

  • With control, return to plank position

  • Repeat for as many reps as you can!

Keep a good distance between the shoulders and ears, try not to allow the shoulders to hunch. Allow the Abs to pull you up rather than using the feet to launch you.

Swiss ball pikes are a great full body exercise so adding these into your workout will give you increased core strength and functional movement whilst improving balance.

Let us know if you would like any help with your technique or how to incorporate this into your next workout!