Description

The yoga ball pike crunch is a challenging core exercise that works both the abdominal and shoulder muscles intensively. Using an exercise ball (yoga ball) as an unstable base requires balance, which makes the exercise particularly effective for the stabilizing muscles.

Exercise

Yoga Ball Pike Crunches

Type: Bilateral Rest: 120s Equipment: Ball

Tutorial

1

Kneel behind an exercise ball.
2

Place your feet or shins on the ball and position your hands shoulder-width apart on the floor (push-up position).
3

Your body should form a straight line, similar to a classic plank.
4

Tighten your stomach and maintain body tension as you slowly pull your hips upwards.
5

The ball rolls from your shins towards the tips of your toes as your body moves into a "pike" position (inverted V).
6

Try to lift your hips as high as possible while keeping your legs as straight as possible.
7

Slowly and in a controlled manner, lower your hips again and roll the ball back into the plank position without falling into a hollow back.

Tip

Make sure that you maintain stable core tension throughout the exercise to protect the lumbar spine. Move the ball in a controlled manner without jerking to make the exercise more effective and safer.