Stability Ball Pikes
Starting Position: Lie prone (on your belly) over the top part of a properly inflated stability ball (one which compresses approximately 6″ under the bodyweight) with both hands and feet on the floor, hip and shoulder-width apart.
Softly exhale, align your abdominal/core muscles with stiffening the torso, and slowly go walking yourself ahead, lifting your legs off the floor.
Continue walking out until the toes, with lower legs in dorsiflexion (feet pointed towards your shins), sleep on the top part of the ball.
Maintain a strict torso aligned parallel with the legs. Retract and depress the scapulae (pull your shoulder down and back) as your access your end position, together with your arms completely extended and hands placed directly under the shoulders.
Curling Phase: Exhale and while always keeping your legs completely extended, pull your feet towards the chest, rolling the ball ahead as your hips move upwards (think about carrying your back end to the ceiling while hinging at the hips).
Continue moving until you achieve an inverted job in which your hips are placed directly above the shoulders, with the legs, arms and torso correctly extended, as well as head positioned between the components. The toes should stay on the top part of the heel, but the ankles can go into plantar flexion (feet pointed away out of your shins).
Lowering Phase: Inhale and gradually lower yourself also towards the floor, going back the body to the starting position.
Stay away from arching (sagging). You’re smaller again or perhaps hiking your hips upwards in the starting spot.
Contract your abdominals, again, and glute muscles to keep the torso and lower limbs parallel to the floor.