Exercise Library

Ball Pike

The Ball Pike is an advanced exercise involving the abdominals and shoulders. The prime movers are the obliques, hip flexors and chest while the transverse abdominus works hard to stabilize the movement.


Starting position: Put your ankles on the ball and your hands on the floor beneath your shoulders.

Movement: Flex at the hips while maintaining straight legs so that the ball rolls in as your hips move up towards the ceiling.



Abdominal Exercises: Oblique Curl | Plank | Side Plank | Ball Ab Pull | Ball Ab Curl | Ball Pike | V-Sit | Ab Curl

Chest Exercises - | Bench Press | Chest Press | Pec Fly Incline |Pec Fly Ball | Push-Up | Modified Push-Up | Narrow Push-Up | Ball Push-Up | Ball Chest Press

Shoulder Exercises: Seated Shoulder Press | Shoulder Press | Upright Row | Incline Pec Fly | Anterior Raise | Lateral Raise

Biceps Exercises: Dumbell Bicep Curl | Barbell Bicep Curl

Triceps Exercises: Overhead Press | Dumbell Skull Crusher | Barbell Skull Crusher

Back Exercises: One Arm Row | Bent Over Rows | Wide Grip Chin Up

Hamstring Exercises: Ball Ham Curl | One Leg Ball Ham Curl | Dead Lifts

Quadriceps Exercises: Ball Squats



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