Plank to Pike
Strengthen your core with Plank to Pike! Transition from plank to pike for intense abdominal engagement & improved stability.
Muscle Groups
Primary
Secondary
Instructions
1. Start in a standard plank position with your forearms on the ground, elbows aligned below your shoulders, and legs extended straight behind you. Your body should form a straight line from head to heels.
2. Engage your core muscles and keep your back flat.
3. Without bending your knees, use your core muscles to lift your hips up towards the ceiling, moving into an inverted V shape, while trying to keep your back and legs straight. This position is known as a pike.
4. Pause briefly at the top of the movement.
5. With control, lower your hips back down to return to the starting plank position.
6. This completes one repetition.
7. Repeat for the recommended number of reps and sets, maintaining proper form.
Be sure to keep your neck neutral by looking down at the floor throughout the exercise, and move smoothly between the plank and pike positions without any jerky movements.
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