How to do a ball pike

If you can do 20 ball pikes effectively then you are my hero! I mean that. :) This is a very challenging exercise. This exercise is great for the abdominals and upper body stabilization. It requires balance and concentration. And most of all it requires you to focus because when you laugh as all my clients do when doing this exercise you break your focus :).

Here is how it's done:

Grab a medium size swiss ball. Get on the ball by placing the ball in front of you and kneeling down on the ball so that your body goes over the ball as you walk forward with your hands. Walk forward until your shins are resting on the ball.

Relax your legs and keeping your abs tight draw the ball inward by raising your hips up in the air and forward. This part might seem scary like you will tip over but you won't if you keep your arms firm pressed on the ground.

When you have reached your highest point then slowly lower your hips down and push the ball back outward relaxing your abs again.

I'd recommend you do 3 sets of 15 reps of this exercise for the first week or so and then build it up to 20 reps. Of course then you will be my hero :)