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
Begin in a plank position with your hands directly under your shoulders and your shins resting on top of a Swiss ball.
- 2
Secure a light dumbbell or weight between your feet or ankles.
- 3
Engage your core and lift your hips towards the ceiling, pulling the Swiss ball forward by rolling it with your shins.
- 4
Keep your legs straight and your back flat, forming an inverted 'V' shape with your body.
- 5
Slowly lower your hips back down, extending your legs and rolling the Swiss ball away from your hands.
- 6
Return to the starting plank position with your body in a straight line from head to heels.
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.
