So, I'm going to demonstrate how to do pikes on the gliders. So, you can get these gliders anywhere, on Amazon, on line, and they also come in plastic so you can do them at home on your carpet. So, pikes, you're going to be on your hands. You're going to lift your knees up off the ground. Your hands, let's keep them under your shoulders for proper alignment. You're going to pike your hips up towards the sky and then you're going drop it down back to neutral. Pike your hips, drop it down back to neutral. Pike your hips, then drop it down back to neutral.
So, with this one, you could do 15 to 20 repetitions of 3 sets. It's a very effective exercise. It's a progression from a normal plank and even an up down plank or something like that, keep in mind that the pikes are also very-it's a vulnerable state for your lower back to be in, so make sure that you're ready for it when you introducing it. And, that's how you do pikes on gliders.