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Stephanie Vitorino
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One of my favorite core exercises on the stability ball is a knee tuck to pike variation. I love it because anyone can do it and be successful. If you are new to using a stability ball make sure you start with the ball closer to your midline ie., more of your legs on the top of the ball to feel more “stability” during the exercise. As you gain strength, the ankles will be the placement on the ball for an advanced option. I recommend that you start with the first variation until you can successfully complete 3 sets of 15 repetitions with proper form. This move not only targets your core from every angle but you also get the bonus of shaping your upper body and legs! Let’s get to it!

Knee Tucks

  1. Kneel at side of ball, simultaneously place hands palms down on floor as you place legs one at a time on top of ball above knees beginners, advanced at ankles. Fingertips should be parallel to the body maintaining a straight line from the crown of your head to heals, avoid a sway back. Starting position.
  2. Entire torso is connected, squeeze buttocks and inner thighs. Inhale to prepare
  3. Exhale to bend the knees and tuck knees toward the chest. Hold for a beat to contract abs fully.
  4. Inhale to lower to starting plank position. Repeat this movement up to 15 reps without losing control.

 

Pikes

  1. Repeat starting position as knee tucks steps 1-2.
  2. Exhale to lift the hips as high as you can under control. Keep the legs straight and focus on using your abs to lift the hips while maintaining a strong, connected upper body.
  3. Hold the pike for a beat to contract abs fully.
  4. Inhale to lower to starting plank position. Repeat this movement up to 15 reps without losing control.