How to Perform Exercise Ball Pike with Proper Form?

1. Begin with your hands shoulder-width apart and your shins on a Swiss ball.
2. Roll the ball in toward your hands, raise your hips.
3. Raise your hips.
4. Take a brief pause at the peak.
5. Steadily lower to the starting position.
6. Do not allow your hips to dip below a flat line with your shoulders and feet.

Now, let’s move on to the step-by-step instructions for the Swiss ball pike:

1. Begin by pushing through your heels and lifting your hips off the ball, while keeping your legs straight.
2. Your body should be in a straight line, from your shoulders to your knees.
3. Pause briefly at the top of the movement and squeeze your core muscles.
4. Slowly lower your hips and return to the starting position.