Swiss Ball Pike

The perfect abdominal exercise

Swiss Ball Pike - The perfect abdominal exercise
It’s officially BIKINI SEASON! Are you ready to bare your belly? Whether you’re looking sculpted or just getting started, IFBB Pro Juliana Daniell has some exercises to kick up your training intensity and build beautiful bikini abs!

This week, Juliana demonstrates the SWISS BALL PIKE. In my book, this is abdominal training at it’s best. The Swiss Ball Pike activates the upper and lower abs as well as the obliques—with minimal recruitment from the hip flexors and lower back. And, it does so better than a number of other traditional abdominal exercises, according to a study in the Journal of Orthopaedic and Sports Physical Therapy.

How To Do It

1. Assume the plank position with the tops of your feet elevated on the Swiss Ball. Tighten your core and legs for balance and stability.

2. Engaging your abdominals, pull your feet toward your chest until your hips are close to being in line with your shoulders.

3. Inhale and slowly return to the starting position. Make sure you don’t drop your back and hips when you return to the starting position. Keep everything tight.

Perform 4 sets of 10 reps.

Juliana’s Tips

– Beginner Variation. “If you are a beginner and having a hard time getting into the pike position, I recommend bending your knees toward your chest into a tuck position instead This will help you to strengthen your core as you work up to the pike.”

– Use A Firm Swiss Ball. “When I took these pictures, my gym was packed and the only stability ball available was this deflated one. My feet just keep sinking right in and the ball wouldn’t roll smoothly making it difficult to come all the way up into the pike. Having a firm ball makes all the difference!”

– Shoulder Injury. “If you have hurt shoulders, I don’t recommend this exercise. Also, never allow your shoulders to go forward past your hands.”


1. Escamilla RF, Lewis C, Bell D, Bramblet G, Daffron J, Lambert S, Pecson A,
Imamura R, Paulos L, Andrews JR. Core muscle activation during Swiss ball and
traditional abdominal exercises. J Orthop Sports Phys Ther. 2010
May;40(5):265-76. doi: 10.2519/jospt.2010.3073. PubMed PMID: 20436242.

Jaime Baird

Jaime Baird is an IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

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