Stability Ball Pike

How to do it

Set up in a push-up position with your shins on a stability ball and your hands under your shoulders. Keeping your legs straight, contract your core to lift your hips toward the ceiling, rolling the ball toward your arms until your body forms an inverted V. Pause briefly, then lower your hips and roll the ball back to the plank position by extending your legs. Keep your movement controlled and your shoulders stacked over your wrists.

1. 1Use your core to pull your hips up over your shoulders
2. 2Keep your legs straight and feel your abs and shoulders supporting you
3. 3Move slowly to control the ball and maintain balance

Common mistakes

• ×Don't let your hips sag or your belly drop
• ×Avoid bending your knees to cheat the movement
• ×Don't let the ball roll away uncontrollably

Muscles worked

The stability ball pike mainly works the lower abs and hip flexors, with the upper abs, obliques, and front delts assisting.

• Lower AbsPrimary
• Hip FlexorsPrimary
• Upper AbsSupport
• ObliquesSupport
• Front DeltsSupport
• TricepsMinor
• ForearmsMinor