A pike roll-out works the abdominal, arm, and shoulder muscles. People will need a stability ball. How to do it: Lie on the stomach on the ball with the hands and feet on the floor. Roll forward on the ball to rest flexed toes on it. Keep the body in a straight line, with straight arms directly under the shoulders and the palms flat on the floor.

This exercise is designed to be performed with the Body-Solid Ab Wheel. Start with feet shoulder-width apart, legs straight and the ab roller placed at the feet. Bend over and grip the ab roller with both hands. Slowly begin to roll it straight out in front of the body, utilizing the abs to keep the movement fluid and in control.

Keeping your legs straight (without bending the knees) and abs tight, bend your hips, lifting them into the air into an inverted “V” position as you pull the ball toward your chest. In other words, just roll the ball toward your chest by raising your hips (glutes) as high as you can toward the ceiling (until you achieve a pike position).