This full body strengthener is a fantastic exercise to increase strength, stability and control in the plank position which in turn will enable students to feel more body aware and confident in the challenging position of the pike.

The use of the fusion ball in this exercise creates an unstable base for the tops of the feet to rest on ultimately requiring the student to switch on the deep abdominals to gain stability.

Ensure correct alignment is in place before the exercise commences. Check that the student is in one long line from crown of the head to toes in their plank position. Shoulders are over wrists, there’s a gentle softening through the elbows and the students are lifting up out of their shoulder joints so not to create a heaviness and strain in the joint. Legs are activated and abdominals are engaged.

The first 8 count hold is a good opportunity to connect with the activated muscles as well as establish breath to ensure there is no tension held. Exhale as the knees draw into the chest to contract the abdominals and inhale as the legs extend long. Strive for steadiness and control as the student performs the single leg lifts. There is a tendency to lean off to the supporting side and sink through the shoulder joint and the hips so ensure students maintain square alignment. Younger students may need some assistance here by gently holding their hips to maintain stability and alignment.

When the knees are placed on the ground encourage students to find as much space as possible through the spine on the spinal undulations. This is also a good opportunity to release and stretch through the abdominals.