The Swiss Pike Exercise

How to Execute the Movement

Intermediate Core Stability Training using the Fitball.

Start in plank position, with the ball under the foot and toes, hands placed shoulder width apart and stabilizing through the shoulder girdle.

Drawing in through the core and bracing the legs, raise buttocks.

The height of the lift will be dependent on hamstring/ lower back flexibility, core control, and ability to weight bare on the upper limb.

Advanced Progression of this Exercise:

1. Use one leg on the Fitball while the other leg in maintained in a hovering plank
2. Kick up into a Handstand when in raised position
3. When in buttocks raised position, lift one leg until continuous with torso, slowly lower and alternate.
4. Allow yourself plenty of room!