WE’RE BIG PREACHERS of the virtues of core work here at TheScore.ie and this week’s Exercise of the Week is one that targets those muscles deep in your abs, engages your hip flexors, and improves your balance.
The medicine ball pike is not one for the beginner but that doesn’t mean you can’t try it and aim to improve on it.
No one can be expected to be an expert in this from the start. It’s a great exercise too in that it has a number of variations to make it more difficult.
We suggest doing this exercise at least three times a week – ditching the press-ups for the time being.
A few things:
- Try to keep your ankles, knees, hips and shoulders in a straight line at all time.
- Resisting the urge to lower your hips.
- Keep those elbows slightly bent.
- Remember to breathe throughout the exercise.
Starting position: In a press-up position (arms extended but with a slight bend at the elbow), rest the front of your feet on the top of the medicine ball. It’s important to have your body as ‘long’ as it can be and your core tight.
Method: Now, brace your core muscles and lift your hips up towards the ceiling, bringing the ball in towards your hands so that your upper and lower body are roughly at 45 degree angles. Your feet should be on top of the ball. The stronger your core muscles are the smaller this angle will be.
When your hips are at their highest point hold the position for a second and SLOWLY lower them again until they are in a straight line with ankle-knee-hips, ie at the starting position. This is one rep.
Try to do between 8-12 reps for one set, followed by a 30-second rest, and do two more sets.
Variation: To make it harder, hold the position when your hips are at their highest point, lower a few inches, raise again, pause and then lower again. It is like two reps in one, really engaging your core muscles.
This is another variation, adding a press-up to the end of the pike: