Pushups and Pikes

We’re really into core training, if the latest fitness trends are any indication, and one of my favorite ways to work the core is to incorporate it into traditional strength exercises. Not only does this add intensity to some exercises, it also freshens up exercises that can get a little stale.

Ball pushups with pikes are a good example of this, working the chest, arms and shoulders as well as the abs and back. Pikes are an advanced exercise, so you should be very comfortable using an exercise ball before trying it. The movement should be slow and controlled to avoid flipping over on your head (which, unfortunately, can happen). One way to modify this move is to bend the knees and roll the ball in, rather than keeping the legs straight.

Do it right: Get into a pushup position with the ball under the shins/ankles (easier) or the tops of the feet (harder). Bend the elbows and lower into a pushup. Push back up and contract the abs to pull the ball in as you lift the hips up towards the ceiling in a pike position. For a modification, bend the knees and roll the ball in towards the chest instead of keeping the legs straight. Continue alternating a pushup with a pike for 8-16 reps