- Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder).
- Make sure the body is straight, back flat and the abs engaged.
- Squeeze the abs and lift the hips up towards the ceiling, rolling the feet on top of the ball.
- Keep the legs straight for more of a challenge, ending in a straight-leg pike with the toes on the ball.
- Return to start and repeat for 10-16 reps.
Advanced Ab Exercises
By Paige Waehner, About.com Guide
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Ball pikes are an advanced version of the knee tucks shown previously and are very challenging. You can always modify the move by keeping the knees slightly bent or by shortening the range of motion and only lifting the hips a few inches, lifting higher as you get stronger. The key to making this move challenging is to use the abs to draw the hips up, rolling the feet on top of the ball.
Explore Exercise
Must Reads
About.com Special Features
8 Ways to Cut Drug Costs
Learn how to save money on medications with these recommendations. More >
Healthy Bodies, Healthy Minds
Keep yourself, and your family, happy and healthy this fall with these tips. More >
Also from About.com:
©2009 About.com, a part of The New York Times Company.
All rights reserved.