Pike Plank to Climber

1. Starting Position:

   • Begin in a plank position. Place your forearms on the ground, shoulder-width apart, and extend your legs behind you so that your body forms a straight line from head to heels.

   • Keep your elbows directly below your shoulders and engage your core muscles to maintain stability.

2. Pike Movement:

   • From the plank position, push your hips up towards the ceiling. Your body should form a triangle with your head towards the ground and feet flat.

   • Hold the pike position for a moment, ensuring that your core remains engaged.

3. Transition to Climber:

   • From the pike position, lower your hips back to the plank position.

   • Once in plank, bring your right knee towards your right elbow, engaging your core as you do this.

   • Return your right leg to the starting plank position and repeat with your left knee.

4. Repetitions:

   • Continue alternating knees, performing a climber motion for 10-15 repetitions per side or for a set time (e.g., 30 seconds).

5. Final Position:

   • After you complete your climbers, return to the plank position once more before resting.

6. Breathing:

   • Breathe steadily throughout the exercise. Exhale when bringing your knees in and inhale as you return to plank.

7. Tips:

   • Keep your back flat and try not to let your hips sag or rise too high during the plank position.

   • Keep your neck relaxed and gaze slightly forward to maintain alignment.

Note:

• Start with shorter durations or fewer repetitions if you’re a beginner, and gradually increase as you become stronger.