This exercise is a two for one, targeting BOTH core and shoulder stabilizing muscles. It will primarily target the abdominal muscles, which include the Rectus Abdominis, Transverses Abdominis, External oblique, & Internal oblique.
For this exercise:
1. You want to have something with low friction under your feet to allow them to slide easily.
2. Walk your hands out until you feel a strong demand on your core (ideally your ankles, knees, hips, and shoulders will be in a straight line), however if you know you can’t pike up from this position, don’t go as low by remaining in slight hip flexion.
3. Initiate the pike up from your core.
This is an advanced abdominal exercise. If this exercise is too difficult a regression is to place your knees on the sliders instead of your feet.
EMG studies have shown that prone pike exercises recruit the upper/lower rectus abdominis as well as both obliques significantly greater than when compared to most other supine abdominal exercises as shown by a study “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises” by Escamilla et al. 2010.