Swiss Ball Pike

Abs, Core, ShouldersSwiss Ball

The Swiss ball pike is an advanced core, shoulder, and balance exercise. It builds strong stabilizer muscles and high-level body awareness in space.

How to do it

1Get into a push-up plank position with your shins on the Swiss ball and hands directly under your shoulder joints.

2Brace your core and keep your body in a straight line, avoiding any lower back sag.

3Without bending your knees, contract your abs to pull your hips up, rolling the ball toward your hands.

4Pike your hips as high as possible until your body forms an inverted V.

5Slowly lower back down under control to the starting plank position.

Common mistakes

Bending your knees instead of driving your hips up with your abs, turning the exercise into a knee tuck.

Losing balance due to a relaxed core or shifting your weight to one side.

Sagging at the lower back when returning to the starting plank, creating unwanted back strain.

Breathing

Inhale in the starting plank position, then exhale as you pull your hips up to the top pike position.

Make it harder or easier

To scale down, rest your thighs on the ball instead of your shins or tuck your knees; to make it harder, hold at the top or rest only your toes on the ball.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.