Pilates Video #3 "The Pike"
Posted by Christian Aguirre on Sat, Oct 30, 2010 @ 06:29 AM
I hope you found our last pilates video very helpful. In our last and final video of we are going to show you a very effective dynamic core exercise called "the pike."
The pike is great for strengthening your deep inner core muscles, abdominal wall, and lower back.
Not only is this a killer core exercise, but also great at strengthening and toning your arms and upper body.
1) When you first perform "the pike" you want to lay down on your stomach on top of the ball and walk your hands forward on the ground until your shins are touching the ball.
2) While you are holding your body weight, engaging your core by drawing your belly button towards your spine, try to make sure you keep your lower back flat and not let it dip.
3) Once your in position start to draw your toes towards your chest while "piking" your butt in the air and then lowering your butt back down to neutral position.
Perform this movement 25 times if you can. If you are having problems piking, then you can modify this exercise by tucking.
"Tucking" is done in the same position on the ball, the only difference is that instead of piking your butt in the air...tuck your knees towards your chest.
When you tuck your knees towards your chest, begin to slowly push your legs back out to neutral position.
The pike or tuck are great pilates exercises for strengthen your upper body and core muscles. Try this core exercise at the beginning of your workouts for a warm up.
I hope you liked our pilate core exercise series, please leave a comment or any questions you many have about this video series down below.
