Top 5 Pike Exercises: Benefits & How to Do

Why Pike Exercises Matter

Pike exercises are special because they help you build a strong midsection (your abs), arms, and even legs. You don’t need weights or machines, just your body! Plus, they help improve posture and coordination, which is super helpful for daily life and other workouts.

Using our MyFitnessCoach app, you can add these pike moves to your workout plan. It’s easy to follow with step-by-step videos, tracking tools, and even a workout builder to create your own routines.

5 Pike Exercises with Benefits

Let’s dive into the best pike exercises and why they’re so good for you.

1. Pike Hold

The Pike Hold is a great starting point. You sit on the floor with your legs straight in front of you, lift them up, and reach forward with your hands. You hold this position for a few seconds or longer.

Benefits:

• Strengthens your abs
• Improves balance and flexibility
• Builds control in your hips and legs

It might feel tough at first, but practicing often will make it easier. If you're new to workouts, try holding it for 10 seconds and build from there.

Want to track your progress and improve faster? Use the Workout Logger in MyFitnessCoach to keep a record of your holds and reps.

2. Pike Push-Up

The Pike Push-Up is a fun twist on the regular push-up. Start in a downward dog position, hands and feet on the floor, hips high, and lower your head toward the ground.

Benefits:

• Strengthens shoulders and arms
• Builds core control
• Great for upper body strength without weights

This is perfect if you're training for handstands or just want strong arms and shoulders. You can do these at home or on a mat anywhere.

Don’t forget—our app, MyFitnessCoach, has personalized plans that include pike push-ups for beginners and advanced levels.

3. V-Up Pike

The V-Up Pike is a combo of a sit-up and leg raise. You lie flat, then lift your legs and upper body to meet in the middle, like a “V” shape.

Benefits:

• Strengthens the entire core
• Boosts flexibility in hamstrings
• Improves coordination

It’s a fun move that gets your heart pumping and abs burning. You can also track calories burned with MyFitnessCoach’s fitness tracking feature.

4. Pike Walk

The Pike Walk is both a stretch and a strength move. Start in a standing position, bend at the hips, and walk your hands forward into a pike or downward dog shape. Then walk back.

Benefits:

• Builds strength in shoulders and arms
• Increases flexibility
• Great warm-up or cooldown

This one is gentle enough for beginners and helps wake up the whole body. You’ll find it in many yoga and Pilates routines, too both of which are included in MyFitnessCoach.

5. Pike on Ball (Stability Ball Pike)

This is a more advanced move. You place your feet on a stability ball and hands on the floor, then roll the ball in by lifting your hips into a pike shape.

Benefits:

• Strengthens your entire core
• Builds balance and stability
• Works legs, arms, and shoulders all at once

It’s one of the best exercises to challenge yourself once you’ve mastered the others. Start slow, and always focus on control over speed.

How to Get the Most from Pike Exercises

Doing these exercises 2–3 times a week can help you see real results. But remember, the key is consistency. Mix them into your routine with other workouts using the custom workout builder in MyFitnessCoach. Plus, with food tracking, meditation, and rehab options, you can stay balanced in all parts of your health journey.

Need help getting started? Our app makes it simple to create a plan that fits your life.

Download MyFitnessCoach today and enjoy a full fitness experience that goes way beyond just workouts.

Final ThoughtsAdding the Top 5 pike exercises and their benefits to your workout plan is a smart way to boost strength, flexibility, and control. They're easy to do, don’t require fancy gear, and can be adjusted for all fitness levels.

To make it even easier, download MyFitnessCoach—the all-in-one fitness app that gives you workout plans, food tracking, yoga, meditation, and more in your pocket. It's like having a personal trainer with you all the time!

Download MyFitnessCoach now and start your fitness journey today.