How to Do Pike Ups

The pike up is an extremely effective but difficult exercise that, if performed correctly and continually, helps you build a set of steely abs. As with most advanced exercises, correct form is everything with the pike ups so you don't waste your time or even injure yourself.

Instructions

Difficulty: Moderately Challenging

1. Warm up by doing 10 to 12 minutes of cardiovascular exercise. Then, do some dynamic stretching such as straight-kneed leg kicks and back bends so you loosen up your back, hamstrings and calves. Once you feel thoroughly warm and loose, put a towel or mat on the ground.
2. Lie down on your back with your legs out and your arms raised above your head but resting on the ground. Take a breath in and then raise your upper body and your lower body at the same time to do the pike up. The exercise should resemble the closing of an open book if performed correctly and most of the stress of the pike up should be felt in the abs.
3. Do the first few reps of the pike up slowly and with as much control as you can muster. After you start to gain your balance with the exercise start to do reps by raising up as fast you can and then lowering back down to the lying position slowly. Stop before you reach full extension so you maintain some tension through your body and abs.
4. Decrease the difficult of the exercise by bending your elbows and tucking your arms against your ribs. You can also bend your knees slightly to further decrease the difficulty. Increase the difficulty level by holding small dumbbells in your hands and another dumbbell between your feet as you do the pike up.