iNSTRUCTIONS: The Fitball Pike is a strength training exercise that targets abdominals. Once your legs are resting on the fitball, lift the tailbone and move into a V-shape position, as shown in the video. There are 2 ways to get the fitball under your legs. Perform 2-3 sets of 8 to 10 repetitions. Reduce the load according to ability.
HOW TO MOUNTTHE FITBALLMETHOD #1: Have someone place the fitball next to your feet and hold it steady until your legs are positioned on the ball. Get into a Down Plank position on your mat. Slowly lift one leg onto the ball. When you’re steady, lift the other leg onto the ball and position both legs as shown in the video.
HOW TO MOUNT THE FITBALLMETHOD #2:Kneel on your mat with the ball touching your chest. Your arms are on the ball reaching toward the mat. Gradually move the ball toward your abdominals, and then toward your legs. Both hands are on your mat to support your weight. Continue to move the ball further down until it’s positioned on your legs as shown in the video.
CAUTION: Fitball Pike is a strenuous exercise. It requires a high level of abdominal, shoulder and back strength in order to maintain a steady position on the ball. This exercise isn’t suitable for beginners.
PREREQUISITE: Before attempting the Fitball Pike exercise, you should be able to do the Sliding Pike without the ball.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider