How The Swiss Ball Pike Can Lead To Six Pack Abs

This exercise can promote core strength while enhancing physique.

That six-pack can be hard to find. While we all know about proper dieting and supplementation, on top of a strict and grueling workout routine, sometimes we struggle to really get those rock hard abs to pop. While there are an abundance of ab exercises to do and many fitness tools to use, like an ab wheel, one exercise may have been eluding you for quite some time. The swiss ball pike is a great ab exercise that works many muscle groups to provide for increased core strength and better functionality and is often overlooked. Once you hear of what this exercise can do, you will most certainly give this a try next time you hit those abs hard.

Swiss balls are large, heavy-duty inflatable balls that go by many different names, including a heavy-duty inflatable balls that go by many different names, including an exercise ball, Pilate’s ball, yoga ball, or therapy ball. Honestly, the list goes on and on. Swiss balls can be sued for a variety of reasons including rehab and therapy, increasing flexibility, promoting better balance, and adding versatility to your workouts. But its use for increasing core strength is often overlooked and we are here to change that.

Let’s dive into the swiss ball pike and see just what makes this exercise so great for increased core strength and enhanced functional movement for any activity, either for training, performance, or just everyday tasks. From what it is, to muscles worked, to the many benefits of this great exercise, you won’t be disappointed once you add this to your workout routine and ab day.

swiss ball pike

What Is The Swiss Ball Pike?

The swiss ball pike is a great ab exercise for building serious core strength and functional movement to assist with training, performance, and everyday activity. Working your abdominals greatly, this will also be effective for both upper and lower body muscles as it incorporated many muscle groups for the continuous movement.

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While it is a difficult exercise to perform, it is simple to learn and is convenient, for the only equipment needed is a swiss ball. Once you know how to properly and safely perform the swiss ball pike, your gains will surely grow to new heights and that rock hard core will pop beyond belief (1).

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Muscles Worked During The Swiss Ball Pike

The swiss ball pike is predominantly an ab exercise, but what you’ll find is that other muscles from bigger muscle groups will also be worked as well. For your core, this exercise will work your main abdominal muscles as well as your internal and external obliques. You will also feel real work done in your lower body for your quads, hamstrings, glutes, and hip flexors, as well as your upper body in your low back, triceps, shoulders, and forearms. While it is mainly a killer ab exercise, many other muscle groups will benefit from the swiss ball pike.

swiss ball pike

Swiss Ball Pike Benefits For Rock Hard Abs

Serious Ab Development

The swiss ball pike is a challenging exercise designed to really target your abs. The key is to keep your core braced throughout to provide for better form while also giving your abs a good burn. Through this, you will see increased toning and strength when it comes to big lifts and that shredded physique (2).

Improve Balance & Stability

Balance and stability are both more than important when it comes to lifting big weights. Staying grounded and keeping yourself controlled is incredibly beneficial when putting up big numbers, especially with anything overhead. The swiss ball pike will challenge your balance as the swiss ball itself acts as an unstable surface forcing you to work on stability.

Simple & Convenient

While the swiss ball pike is a challenging exercise, it is fairly simple to learn. Through practice and also increasing your core strength in other ways, this exercise will become easier over time. With the only equipment needed being the swiss ball, it is convenient and can be done either at home or at the gym and offers a simple way to get that rock hard core even stronger.

How To Perform The Swiss Ball Pike

Here are the steps to performing the swiss ball pike exercise:

Begin with your arms extended to the floor as you lay on a swiss ball. Your legs will be straight out and your hands resting on the floor. Your shins will be parallel to the ground on top of the ball. This will be done in one continuous motion. Pull the ball to your feet, pushing your hips up high. Once your back is straight and angled up towards the ceiling, gently lower to the starting position and repeat for your desired number of reps.

swiss ball pike

Tips & Tricks For An Effective Swiss Ball Pike Exercise

There are some helpful tips to know before performing the swiss ball pike.

  1. For those with low back pain or shoulder injuries, this may not be for you for the strain put on these areas can be great.
  2. Use your abs to push your hips high. This will alleviate some of the strain on your low back.
  3. Keep your motion controlled throughout the exercise.
  4. Don’t let your knees bend. Use your quads to keep those legs straight.
  5. Tight core. Keep your core as tight as possible to prevent low back pain, enforce better form, and promote a better ab workout for serious burn.

Wrap Up

The swiss ball pike is an amazing ab exercise that can promote increased core strength while providing for a good alternative to change up your ab day exercises. As a core workout, it also targets your lower body and upper body muscles to really provide for great functional work while toning and providing for great growth. Look into good quality swiss balls and really see what this exercise can do for you. You won’t be disappointed with the results once you give the swiss ball pike exercise a try.

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*Images courtesy of Envato


  1. Escamilla, Rafael F.; Lewis, Clare; Bell, Duncan; Bramblet, Gwen (2010). “Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises”. (source)
  2. Sekendiz, Betul; Cug, Mutlu; Korkusuz, Feza (2010). “Effects of Swiss-Ball Core Strength Training on Strength, Endurance, Flexibility, and Balance in Sedentary Women”. (source)
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.