Swiss ball pike | Exercise NO 1

Some moves were just made to turn your health gains upside down. Enter the Swiss ball pike. The instability of the surface (ie, the fact that you’re all over the shop) forces you to engage your core. ‘This move also challenges your shoulders, quads and abs, and can improve the flexibility in your hamstrings,’ says Adam Wallace, PT at 

The Wellness Bar in St Albans. Aside from helping you achieve your ab goals, a strong core reduces your chances of developing lower-back pain. So let’s get down to business. To avoid wobbling as you mount, start with your torso on the ball and slowly walk your hands forwards until the ball reaches your shins, ending up in a high plank position with your hands shoulder-width apart, anchored to the ground. From there, drive your hips up and pull your feet forwards towards your chest so the ball rolls forward. 

Hold for a few seconds, then lower and roll back to plank. It’s not the easiest move to master, so don’t worry if you can’t nail the perfect pike on your first attempt. Start with a plank and then, as your core strength increases, attempt the full move. Exhaling as you bring the ball towards you will also help boost your stability. Bottoms up