Bent Knee Pike Pilates Exercise on the Fitness Ball
Intermediate to Advanced Levels
A full-body Pilates exercise which strengthens the hamstrings, buttocks, back and shoulders as well as improves balance, control and coordination.
How to do this exercise:
Place exercise ball lower down on the mat or floor. Lie flat on the exercise ball with your thighs on top of the ball and legs straight, extended and inner thighs together. Arms, elbows are straight and beneath your shoulders on the floor. Inhale.
Exhale as you roll the ball from the thighs to the shins (ball is now in the middle) and your knees are bent beneath your hips. Your spine should be long and straight and you assume a pike position on the ball.
To complete the exercise, exhale as you straighten the legs and return to the starting position.
Do about 8 - 12 repetitions.
Note that this exercise can also be done on a mat if you have difficulty with using a fitness ball or you don't have one.
In my Bent Knee Pike Pilates Exercise HD video on the fitness ball, I will demonstrate how to do this exercise:
