The Hanging Pike is a core strengthening exercise that targets the abdominal muscles.
How to perform
To perform the Hanging Pike:1. Find a pull-up bar or other sturdy overhead bar that you can hang from.
2. Hang from the bar with your arms fully extended and your body in a straight line.
3. Engage your core muscles and lift your legs up in front of you, keeping them straight.
4. Continue lifting your legs until they are parallel to the ground or as high as you can comfortably go.
5. Hold the position for a moment, then slowly lower your legs back down to the starting position.
6. Repeat for the desired number of repetitions.
This exercise can be done with bent knees if keeping the legs straight is too challenging. It is important to maintain control throughout the movement and avoid swinging or using momentum to lift the legs. Start with a few sets of 8-10 repetitions and gradually increase as you build strength.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.