Weighted Swiss Ball Pike
Muscle Groups: Abs
Weighted Swiss Ball Pike focuses on Abs, with Hips, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Swiss Ball Pike with proper form and technique.
- 1
Start in a plank position with your hands on the ground and your feet on a Swiss ball, keeping your body straight from head to heels.
- 2
Engage your core and lift your hips towards the ceiling, rolling the ball towards you, forming an inverted V shape with your body.
- 3
Pause briefly at the top, then slowly lower your hips back to the starting position while maintaining control of the ball.
Tips for Success
These tips will help you perform Weighted Swiss Ball Pike safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to prevent sagging or arching in your back.
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Avoid rushing the movement; focus on controlled rolls to engage your abs correctly.
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Ensure your hands are aligned under your shoulders to maintain stability and prevent wrist strain.
Secondary Muscles
While Weighted Swiss Ball Pike primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Swiss Ball Pike, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Swiss Ball Pike, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
