Figuring out how to work an exercise ball into your workout is totally worth it! The ball can transform basic exercise into a super challenging more effective move – crunches on the ball are a perfect example. One of my favorite ball exercise is the Plank to Pike move (or in Pilates we call it "Up Stretch" like the Reformer exercise). It is a full body exercise that targets your abs, but challenges not only your core but upper body strength too!
Here's how to do Plank to Pike on an exercise ball:
Plank
- Start in a plank position with your hands directly under your shoulders with your shins on the ball.
- Do not allow low back to arch. Keep your feet, pelvis and shoulders in one long line.
- Make sure the ball is sized to your body; you should be able to sit on the ball with 90º degree angles at your hips and knees.
Pike
- On an exhale pull your abs deeply to your spine and use your abs to fold your body in half.
- You will be pulling the ball forward toward your hands as your pelvis moves up in the air.
- Your toes will move onto top of ball and your back will become perpendicular to the floor like a hand stand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
- Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.
Do 8 to 10 reps, 2 times
