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How to Do a Pike with an Ab Wheel

Learn how to do a pike with an ab wheel from certified personal trainer Amanda Edell in this Howcast ab workout video.

Transcript

So I'm going to demonstrate how to do an ab wheel pike. This is an extremely advanced movement. I would recommend somebody very experienced doing this. Definitely start out doing pikes on a Swiss ball, on glides, and then you can progress to the ab wheel. Your feet go in this strap right here on both sides.

You're going to be on your hands, and you're going to pike your hips up and down. It may take some time to get into this. You may need assistance from somebody, but it is definitely recommended that you tighten the straps when you come in to them with your feet, and make sure your hands are right under your shoulders. So your hands are under your shoulders, your abs are engaged. What you're going to do is roll the ab wheel up towards you, you're going to pike your hips up towards the sky, then you're going to lower slowly back down. Pike your hips up towards you, slowly lower back down. So I don't want to see you drop too low in your hips where there is an arch in your lower back. You want to avoid that.

So you want to stay nice and flat like this. Again, Pike your hips up towards you, lower just like that. Pike your hips up towards you, and lower just like that. So you just want to make sure that when you pike, you want to keep your abdominal wall nice and engaged, and you're never dropping too low to see that arch. You want to avoid that arch and keep your pelvis tucked under. And that's how you do pikes on the ab wheel.

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