How to do Exercise Ball Pikes (JackKnife)

Instructions

Preparation

  1. Put the ball on the floor.
  2. Place your ankles on top of the ball and hold the rest of your body up with your palms flat on the floor so your body is parallel to the ground.

Execution

  1. Lift your hips up until your upper body is perpendicular to the ground.
  2. Allow the ball to roll closer to your arms. Keep both legs straight at all times.

Return

Slowly lower your hips back down until you reach your initial position.

Repeat
 
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How to do Ball Pikes

Instructions

Preparation

1.       Putyour exercise ball on a flat surface on the floor.

2.       Stand with the ball behind you.

3.       Put your palms flat down on the floor as you would with a regular push up.

4.       Place your ankles on top of the ball one at a time while keeping your balance.

5.       Keep your arms perpendicular to the ground and the rest of your body parallel to the floor.

Execution

1.       Raise your hips toward the ceiling while rolling your legs on top of the ball so that your body forms a right angle at the pelvis.

2.       Keep both your legs straight.

Return

Press your hips down and roll back the ball with your legs until you’re back to your arms are perpendicular to the floor and your body is parallel to the ground again.

Repeat

 
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