Ball Pike-ups

The ball pike-up is one of my favorite exercises. It's mainly for your core but it also works on your shoulders, back, and even your glutes! It is considered somewhat advanced because it requires solid core strength and stability....but you won't know if you can do it unless you try it, right? So, I suggest you give it a try! :)

1. Get your stability ball near you
2. Place your hands on the ground in a plank position (like you are about to do a push-up)
3. Now, place you feet, ankles, and part of your shins resting on the ball (as in the first pic above)
4. Holding the plank position with your feet on the ball is a great exercise in itself, so if you are not ready to pike up, just hold this position for 30-60 seconds (count as one rep)
5. When your body is completely flat and parallel to the ground, start bringing your booty up to the sky and simultaneously rolling the ball closer to you. (Pic 2 above)
6. Once you've reached the highest point you can go, slowly roll back to your starting plank. That counts as one rep.
7. Do 5-10 reps for 3-4 sets. 
8. Enjoy!