Strengthening your core will help you become fatigue resistant on the bike. These pike variations move up the difficulty of a typical abdominal movement and work the entire core plus your quadrilateral and shoulders – important for stabilizing yourself in the middle and keeping you injury free.
Kara Miklaus, NASM certified trainer at WORK Training Studio in Irvine, California created this series of pike exercises that can be done as a circuit. Alternatively, you can add one of the pike variations to your regular core workout.
How to do it: Repeat each move for the recommended number of reps. Do the pike exercises as a circle, repeat twice. You will need an exercise ball, a suspension trainer, sliders (or a towel) and a bench. Each exercise is demonstrated by WORK Training Studio employee Cassie Nitz, so you can learn proper form.
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Suspension Trainer Pike
Kneeling on the ground, facing away from the anchor point, straps in the middle of the leg, put both feet in the footrests. With your arms extended straight and your hands under your shoulders, lift your knees off the ground to an elevated high plank position. Keep your core tight, keeping your legs straight as you lift your hips up toward the sky. Slowly lower your back to the plank position.
If you do not have a suspension trainer, you can use sliders or a towel to make a pike. In the high plank position, place one foot on each slider. Engage your core to lift your hips straight up as you roll the ball to your toes. Return to starting position. Complete 1
Glider Saw to Pike
Start in the forearm plank position, and place a slider under the feet (toes should curl under, foot balls on the slider). Engage your core and move back 6 to 8 inches. In one motion, return to the starting position and continue into a pike – lift your hips straight up when your feet reach your toes. Return to starting position. It’s a representative. Complete 10 reps.
Train ball plank for pike
Start in a high plank position with your shoulders above your wrists, but instead of placing your feet on the floor, rest your leg on the exercise ball. Engage your core to lift your hips straight up as your feet reach your toes. Return to starting position. Repeat. Complete 15 reps.
Lie face down in a hollow position, legs outstretched and arms reaching over head – biceps in ears. Lift your head, shoulders and legs off the floor and into a V position – your hands and feet should meet as close together as possible. Return to starting position. Complete 12 reps.
Bench lift to reverse pike
Lie face down on an inclined bench, with your arms above your head, your biceps close to your ears and your hands gripping the bench for support. Engage your core and lift your legs. up so that your body forms an L-shape. Engage your lower abdominal muscles to lift your hips straight up, thinking about stomping the soles of your feet to the ceiling, and then down. In a controlled motion, lower your legs to the starting position. Repeat. Complete 10 reps.
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