Plank with Pike on Elbows

by Keli Roberts

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This plank exercise progression trains the abdominals to stabilize the position of the spine. We've added two elements of instability for the final progression. Start out on your elbows. This is great if you have any wrist issues. Stretch out with the discs underneath your feet and slide up into a pike and then back to the plank. Work hard here with the abdominals. To progress this, come up onto your hands and now come up a little bit higher and press out. Every time you come back, come back to neutral. To further progress this, add a little bit more instability by using a BOSU balance trainer, platform side up. Hold onto the platform, pike your hips up, and then come back into that plank. The instability of the BOSU, along with the gliding discs, really adds a great progression for the abdominals.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Glidingn, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.