Suspension Pike

The suspension pike is an advanced core move that builds strong, defined abs. With your feet in the straps and hands on the floor, you pike your hips up toward the ceiling, forcing your abs to do the work while your shoulders stabilize.

How to Perform

1. Set the straps low, place your feet in the cradles and get into a push-up position with your hands under your shoulders.
2. Brace your core and keep your legs straight.
3. Pike your hips up toward the ceiling by pulling your abs in, keeping your legs straight.
4. Raise your hips as high as you can while keeping your shoulders stacked over your hands.
5. Lower back to the straight-body plank position under control.

Tips

• Keep your legs straight so the abs, not the hip flexors alone, do the work.
• Start with small pikes and build range as you get stronger.
• Keep your shoulders directly over your hands for stability.