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.
