How to Strengthen Core Muscles with Pike Exercises
Strong core muscles give you the perfect posture of ballet dancers and models. These muscles are the ones around your midsection; when you have good core muscles, you look taller and thinner than you would otherwise. Working the muscles through crunches and situps alone isn’t enough: You need to use other exercises to work all the muscle groups. The pike exercise is one of the best ones to do because it works all of the groups, not just the abdominals.
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Instructions
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Sit on the exercise mat on all fours, with your knees bent and your hands directly below your shoulders and touching the floor. Your hands and arms are going to support your weight throughout this exercise.
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Roll the resistance ball behind you and lift your legs up onto the ball, one at a time. Your legs should sit atop the ball, with your feet curled over the side to provide additional support. If you do this right, you should be in a push-up stance with your legs on the ball.
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Pull your navel into your spine as you inhale and raise yourself up off the ball. Bring your knees into your chest, rolling the ball as you move forward. Hold this position for two counts.
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Exhale as you return to the original position, with your body in a straight line and legs resting on the ball. Hold the position for a moment.
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Repeat the pike exercise as many times as you feel comfortable with. Before long, you should see your core muscles tightening and your posture improving.
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Tips & Warnings
Challenge yourself by keeping your legs straight as you do this exercise and keeping the ball in the original position.
