Slider Pike

Instructions for proper form

1. Start in a prone position on the floor with your hands on sliders and your body in a straight line from head to heels. 2. Engage your core and keep your legs straight and together. 3. Press into the sliders and lift your hips towards the ceiling, rolling your feet towards your hands. 4. Aim to bring your hips up high, creating a pike position, while ensuring your head is tucked in and your back rounds slightly. 5. Slowly lower back to the starting position while maintaining control.

Common mistakes to avoid

1. Letting the hips sag or the back arch excessively. 2. Using momentum to lift into the pike rather than engaging the core muscles. 3. Allowing the legs to separate. 4. Not maintaining a stable shoulder position.

Benefits

Specific benefits of the exercise

The Slider Pike targets the rectus abdominis effectively, develops core strength, enhances stability, and improves overall body control.

Expected results and timeframe

With consistent practice and correct form, expect to see visible abdominal definition and enhanced core strength within 4 to 6 weeks..

Who this exercise is best for

This exercise is best for individuals with a strong core foundation and advanced fitness levels looking to challenge their abdominal muscles.

Scientific studies supporting its effectiveness

Research indicates that exercises utilizing spinal flexion, like the Slider Pike, effectively engage the rectus abdominis and improve core stability. Studies show that resistance training for the core can lead to improved muscle activation and performance outcomes.

Variations

Beginner modifications

1. Perform on a stable surface without sliders by executing a basic pike position or knee tucks. 2. Use a stability ball instead of sliders to reduce difficulty.

Advanced progressions

1. Increase the range of motion by including alternate leg leg lifts while in the pike position. 2. Add a push-up in between pike movements to challenge upper body strength.

Integrations

Complementary exercises

Planks, mountain climbers, and hanging leg raises complement the Slider Pike by further engaging the core and improving overall strength.

Super set recommendations

Pair with bodyweight exercises like push-ups or burpees for a comprehensive core and upper body workout.

Sample workout routines

A sample routine could include: 1. Slider Pikes (3 sets of 10-15 reps) 2. Plank (30-60 seconds) 3. Mountain Climbers (3 sets of 30 seconds) 4. Russian Twists (3 sets of 15 reps each side).

Exercise combinations

Combine with slider shoulder taps or slider knee tucks to increase core engagement and stability challenges.

Best time to do this exercise in your workout

Best incorporated towards the end of a core workout as a finishing exercise to fully engage and fatigue the abdominal muscles.