Build Core Strength with Hundred Pike

Hundred Pike

Rep Range

Time Based

Hints

Begin on your back with arms straight by your sides and legs lifted towards the ceiling in a pike position. Pump your arms up and down rapidly, breathing in and out in sync with the arm movements. Engage your core to maintain the pike position throughout.

Common Mistakes

Allowing the lower back to lift off the floor. Not engaging the core sufficiently. Moving the arms too slowly or not in rhythm with breathing.

Breathing

Inhale for five arm pumps, then exhale for the next five. Continue this pattern throughout the exercise.

Muscle Focus

Primary Muscles

Abs

Secondary Muscles

Obliques, Hip Flexors