Plank to Pike demonstration gif

Instructions:

  • 1Start in a high plank position, with your hands directly under your shoulders and your feet hip-width apart
  • 2Engage your core and lift your hips up and back to create an inverted V with your body
  • 3Lower your body back into a high plank position
  • 4Try to keep your legs as straight as possible throughout the movement
  • 5Repeat for a set of reps

Tips:

  • Don't arch your back while returning to the plank position
  • Keep your core engaged throughout the exercise to maximize its benefits
  • Try to make a smooth transition from the plank to the pike position
  • Don't rush through the movement, perform it in a controlled fashion

Plank to Pike: An Essential Core Exercise

The Plank to Pike exercise is a dynamic movement that targets the waist while simultaneously engaging multiple muscle groups. Primarily recognized for its effectiveness in enhancing core strength, this bodyweight exercise also activates the deltoids, gluteus maximus, hamstrings, and various back muscles, including the latissimus dorsi and trapezius. It's often performed in studios specializing in reformer workouts and Lagree fitness, but can also be easily incorporated into any at-home routine.

To perform the Plank to Pike, start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels. From here, engage your core and lift your hips towards the ceiling, forming an inverted "V" shape. The movement requires significant strength and stability, making it a great addition to strength training or HIIT workouts.

Benefits of the Plank to Pike

  • Core Engagement: This exercise is particularly effective for strengthening the abdominal muscles, improving overall core stability.
  • Flexibility and Mobility: The transition between plank and pike enhances flexibility in the hamstrings and shoulders.
  • Muscle Activation: By engaging multiple muscle groups, you achieve a full-body workout in a single exercise.
  • Variety: Variations such as the plank to pike jumps or plank to pike toe touches can add intensity and keep the routine exciting.

Tips for Optimal Performance

To ensure you gain the most from your Plank to Pike practice, consider the following tips:

  • Maintain Proper Form: Keep your hips level and avoid sagging in the lower back during the plank position.
  • Engage Your Core: Actively involve your core muscles throughout the movement for maximum effectiveness.
  • Finding Your Pace: Start slowly to master the form before increasing the speed or adding variations.

Whether you're practicing in a studio setting focusing on exercises like the plank to pike reformer or taking classes at solidcore, incorporating the Plank to Pike into your fitness routine can elevate your core strength and overall body conditioning. Try out different variations and modifications to keep your workouts fresh and challenging!

Plank to Pike Muscles Worked

Arms

Back

Core

Legs