Begin in a push-up position with your shins resting on top of a stability ball, hands on the floor directly under your shoulders.
Engage your core and keep your body in a straight plank line from head to feet.
Keeping your legs straight, pike your hips upward by rolling the ball toward your hands with your feet.
Continue raising your hips until your body forms an inverted V shape, with your torso as vertical as possible.
Hold the pike position briefly, squeezing your abs at the top.
Slowly lower your hips back to the plank starting position by rolling the ball back out with control.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5-6 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 10-12 reps | Strength, high intensity/volume |