Last week I introduced Stability Ball Rollups, a great exercise to challenge torso and shoulder girdle strength, stability and endurance. When that exercise is mastered, there are variations that can be introduced to further challenge the athlete. Like any exercise, be sure to consult with a qualified trainer and your physician before implementing anything into your exercise program.
The starting position of the Stability Ball Pike is the same as the Rollups: arms extended with hands on the floor, feet on the top of a stability ball, identical to the “up” position of a push-up. The arms will remain extended throughout the exercise. Do not let the torso sag or arch the back, keep the entire torso and legs flat and straight.
In the Rollup exercise, the knees are bent to roll the ball underneath the athlete. Now, the athlete will keep the legs straight throughout the movement and roll the ball underneath by flexing at the hip and raising the hips straight up towards the ceiling. Keep the torso stable and tight throughout the movement. The finish has the athlete in a Pike position, with the torso and legs straight, bent at the hips. Have a spotted stand near the stability ball to make sure the athlete doesn’t excessively lose their balance or possibly lose their foot placement on the ball.