Aug 08 - Ball Pikes

Strengthens the deep core muscles, shoulders, hip flexors and abdominals

Begin by kneeling behind your ball and then roll out over the top until your are in what we refer to as a prone bridge or plank position with your shins on top of the ball.
Ensure your body is nice and straight i.e. there is no flexion at the hips and the legs are straight too. also it helps if there is a slight gep between your feet to aid with balance. of course doing this exercise with the legs together makes it more challenging. remember to keep your abs tight by pulling in the belly button
Next, lift your bum upwards, keeping the legs straight and roll your shins up the ball until your toes begin to touch it. your upperbody resembles a handstand position as the ball gets closer to your hands. from here allow your legs to slowly roll back down the ball, lowering your hips back towards the ground until you return to the starting position.
Try and pull your belly button in at all times during the movement and concentrate on keeping your balance. this is a particularly hard ball exercise but very effective if done correctly. the movement should be performed at a steady controlled pace. try 20 reps…