Exercise Ball Pike Pushup

1. Starting Position:

   • Begin by positioning the exercise ball on the ground in front of you.

   • Kneel down and place your feet on top of the exercise ball, with your toes pointing downward.

2. Hand Placement:

   • Place your hands firmly on the floor shoulder-width apart directly beneath your shoulders.

   • Your body should be in a straight line from your hands to your feet, with the exercise ball acting as a pivot point.

3. Body Alignment:

   • Engage your core muscles to maintain stability throughout the movement.

   • Keep your back straight and avoid sagging your hips or arching your back.

4. Pike Movement:

   • Slowly lift your hips toward the ceiling, rolling the exercise ball towards your hands.

   • Your body should form an inverted "V" shape, with your head coming closer to your thighs as you lift.

5. Lowering Phase:

   • Gradually return to the starting position by lowering your hips back down while keeping your feet on the exercise ball and maintaining control.

   • Ensure that your hands stay positioned beneath your shoulders throughout the movement.

6. Repetitions:

   • Aim to perform 8-12 repetitions, resting briefly between sets as needed.

Tips:

• Start with a smaller range of motion if you are new to this exercise and gradually increase it as you gain strength and confidence.

• Ensure you maintain a stable core to avoid unnecessary strain on your back.

• Focus on controlled movements rather than speed to maximize effectiveness and safety.