Plank Pike – Swissball

  • HOW: Place the front of your lower legs on top of the swissball. Place your hands down on the ground with your elbows extended.  Push down into the swissball with your lower legs/ankles bringing your hips up into the plank position.  Make sure you are in a stable plank position with your legs together.  Once stable, pull the swissball towards you as you keep your legs straight causing your hips to go straight up in the air. Slowly return back to the plank position. 
  • FEEL: You should feel this in your core muscles.  You should also feel this in your shoulders. 
  • COMPENSATION: Keep your legs straight as you raise your hips up, don’t bend your knees. Make sure your hands are evenly spaced below your shoulders to stay stable.

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