CROSSOVER AND SINGLE LEG VARIATIONS
The Hip Pike has always been on my list of superior core exercises. It recruits most of your deep, spine-stabilizing abdominal muscles*. The Hip Pike simultaneously challenges shoulder mobility, spine and shoulder stability and hamstring flexibility. And if all that mumbo jumbo is not enough to motivate you to pike your hips, do it because you want nice abs…
*A stable spine will enable you to move more efficiently, produce more power and even increase your flexibility. The ability to stabilize your spine is essential in sport and in life. –TWEET THIS
The best part is that you can perform this exercise anywhere…you can do it in your socks or use a rag on a slippery floor. For an added balance and strength challenge, use a Stability Ball**.
**A Stability Ball adds a balance component which makes you brace your core even more to prevent rotation and lateral movement (more sweating, and bigger results). –TWEET THIS
TAKE IT TO THE NEXT LEVEL
Single Leg Hip Pike
If you are like most Train P3 clients, you may find the standard Hip Pike exercise a little lame. Check out the videos below to see a few variations that even you will find challenging.
TRAIN P3 VIDEO: Single Leg Hip Pike
Do it on a ball or a floor, but go through full range of motion and maintain control. Keep your legs straight, your toes pointed, your core locked and your glutes engaged.
Crossover Hip Pike
Want to spice it up even more? Try the Crossover Hip Pike. The added benefit of this version is that it adds rotation and mobilizes your hips by stretching your glutes at the bottom position.
Ready to try it? Here is the video for the Crossover Hip Pike:
TRAIN P3 VIDEO: Crossover Hip Pike
Maintain a piked position between each crossover, rotate from your hips and keep your arms locked. It’s important that you keep your lower back stable and brace your core.
Hip Pike Splits and Straddles
And if that didn’t rock your world, here is how my dancer and acro clients warm up. They use the Hip Pike to stretch their groin, hip flexors and hamstrings while activating their core:
TRAIN P3 VIDEO: Multi-Planar Split Hip Pike
WARNING: Results come from doing, not just watching Train P3 videos.
Have fun with these Hip Pike variations. If you invent your own variation, please share it with us! If we like your variation, we will post it on our page and send you a Train P3 bracelet…FREE.
Please leave comments below and pass it to all your friends who will find this useful (they will thank you for it). Tweet and Facebook share! And if you live in NYC and want to experience Train P3, sign up for a group class or semi-private session. Contact us for more information.