Suspended Pike

in Abs Exercise

Main Muscle Worked: Abs

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Suspended Pike - Exercise Guide

Step 1

Secure two suspension straps on a sturdy object or post.

Step 2

Proceed to a push up position with your feet secured on the straps. Your hands should be shoulder width away from each other.

Step 3

Tighten your abdominals and keep your whole body straight. This is your starting position.

Step 4

Slowly lower your body by bending your elbows to your sides and out. Don’t let your back sag and ensure that your head is aligned with your spine. Keep your feet together and steady all throughout this exercise.

Step 5

Push your body up until your arms are fully extended. Keep your body straight. Exhale as you do this.

Step 6

Bend your hips up while pulling your legs towards your chest. Keep your legs straight as you do this. Continue until your whole upper body is perpendicular to the floor. Your ending position should be a handstand position with your feet on the straps.

Step 7

Inhale as you extend your hips down and push your legs away from you. Continue until you’re back to your starting position. Keep your back straight as you do this.

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