Hands on the platform in a high plank position, then lift hips, keeping heels high, to find a pike position. Hands shoulder-width apart on the platform, feet in the centre of the carriage.
1B. Advanced – 1Y.
Down.
Inhale in plank to prepare, exhale to pike the hips up.
Develop muscular strength of the transverse abdominis, pelvic floor, multifidus, and obliques. Scapular and pelvic stabilisers. Strengthen hip flexors as prime movers.
Progression: 1Y.
Regression: Add springs or perform a kneeling ab roll-out to an all fours position with hands on the platform.