PIKE
The pike, or leg raise, is the one ab exercise I always come back to in the studio. Pikes are a simple yet highly effective way to target your lower abs and hip flexors.
progression
| LEVEL 1: | Pike | |
| LEVEL 2: | V-Up | |
| LEVEL 3: | V-Up Doubles |
Lie on your back and place your hands under your hips with palms facing down. Keep your legs as straight as possible and squeeze them together.
Slowly raise your legs until they are perpendicular to the floor. Hold the contraction at the top for a second and slowly lower your feet to within an inch of the floor.
caution
If your back arches as the legs lower, you are taking your legs too low. The weight and leverage of the legs is too much for your core to control. Adjust the angle of the legs accordingly to keep the work in the abs and hip flexors.
SIDE PLANK
The side plank will tighten and shrink your waistline by working the underlying abdominal muscles (obliques and transverse abs).
progression
| LEVEL 1: | Side Plank | |
| LEVEL 2: | Russian Twist | |
| LEVEL 3: | Up and Over |
Lie on your side with your legs straight and your forearm on the floor.
Lift up at the hips, creating a straight line from head to heels. Rest the non-working arm on your hip or behind your head. Hold the position.
challenge
Add some variety to your workout with these side plank variations.
Lift and lower the hips: Increase the demand on your core by adding a side bend.
Lift the arm overhead: Lengthen your body and challenge your stabilizing muscles.
Lift the top leg: Increase the load on both your core and the stabilizing leg, challenging both strength and balance.