As I have developed my Pilates practice, there are core exercises that I believe are more effective at building strength than others. I’m no stranger to pike exercises, but practicing them diligently several times a week has transformed my core stability and endurance.
This move doesn’t just work your abdominal muscles. It also targets your pelvic floor muscles and obliques, and while you don’t need a reformer carriage, you can use one with springs for added strength. Otherwise, run the pike on a smooth floor and use a towel or dishcloth. But more on that later.
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What is a Pilates spike?
The Pilates Pike works by starting high in a plank position with your body in an inverted “V” position. As Pilates instructor Bojana from Strong Pilates in London demonstrates above, most people place their hands on the reformer frame or footbar (the non-moving part), place their feet on the carriage, and use their feet to move the carriage in and out.
This can be recreated away from the reformer by placing a towel or rag under your feet, or by placing your feet on something like a Swiss ball. However, for this variation, flip it so that your arms are leading the movement, giving your shoulders and upper body more of a dominant role.
Either way, this movement targets deep core muscles such as the transversus abdominis, rectus abdominis (abdominal muscles), internal obliques, external obliques, hip flexors, and pelvic floor muscles.
However, it is not only the core that is working. The upper body, including the arms and shoulders, creates stability throughout the exercise, as does the posterior chain, including the hips, glutes, and hamstrings, which stretch as you go from plank to pike. Although you won’t be squatting at any point, you should keep your quadriceps active and tense.
For this variation, follow the steps below.
- Start in a high plank position with your wrists stacked under your shoulders, core engaged, and back straight.
- Tighten your abdominal muscles, tighten your stomach and activate your core.
- Slowly slide or walk your hands toward your feet, creating an inverted V shape.
- Pause, then reverse the movement and return to high plank.
To get the most out of this exercise, place your hands on the reformer dolly. Similarly, if you’re doing this on a mat, you can walk your hands in instead. Rather than driving the movement with your legs, you use your upper body to power the movement, but your core is still working hard to help pull your arms together while stabilizing and lifting your torso.
Try not to slump. This indicates a lack of core engagement and can cause your lower back to take the brunt of the movement. Always use your hands to separate your shoulder blades and press into your upper back.
Try not to throw your upper body out because it will be too heavy and you won’t be able to move. By keeping your knees softly bent, hips high, and a little pressure on your hands, you can shift your weight to your legs and form a V behind and up without leaning too much on your chest, shoulders, or arms.
That’s why it’s also important to push your upper body forward, keep your hips high, and give yourself enough space to step back. Part of this will lead to increased hamstring flexibility.
For breathing, exhale as you lift your hips into a pike, and inhale as you lower them into a plank.
why?
A deep core works to stabilize your body and helps your upper body hold you in place during plank and pike exercises. Think of it as when you sneeze, keeping your stomach depressed and tense. You should still be able to breathe normally, so focus on widening breaths that push against your ribcage.
This exercise also strengthens your lower body, especially the muscles along the back of your body. You will need to stretch as you transition into the pike position, which will test your overall flexibility. That said, your legs shouldn’t dominate this movement, so if it feels more in your lower body than your core or upper body, focus on bending your knees.
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