Waist Exercises: The Pike Pushup

ByNick Benzer

You know what a pushup is, don't you? Of course you do. So exactly what is a pike pushup?

A pike pushup is the halfway point between the pushup and the ultimate goal of pushups, the handstand pushup. A handstand pushup is - you guessed it - a pushup completed when in a handstand, either free standing or up against a wall.

In the pike pushup, instead of the body being in a handstand (either freestanding or up against a wall) your toes are on the floor and your body is piked, e.g. arched at the hips with your butt up in the air.

Because much more of your body's weight is over the hands, pike pushups are more difficult than ordinary pushups. The pike pushup transfers more stress from your chest to your shoulders and is a great strategy for mixing it up if pushups are a standard part of your waist exercise routine.

The Starting Position

Lie on the floor facedown and put your palms on the floor right alongside your shoulders. Push your body from the floor and keep your ab muscles tight so that you are in the plank position.

Next, keep your legs straight and step your feet in towards your hands, flexing at the hips. Keep your head in a fairly neutral position (not lifting or lowering your chin relative to your chest) and stop once the top of your head is pointing approximately between your two hands.

Your shoulders should be "active", that is, shrug and hold your shoulders so they are up around your ears.

The Movement

Keeping your shoulders active, use your arms to lower the top of your head towards the floor until it touches between your hands. As you lower yourself aim to point your elbows toward your toes as you would with a conventional pushup, as opposed to in an outward direction.

As soon as your head (gently!) touches the floor, reverse the motion by driving away with your arms until you reach your opening position.

Scaling the Pike Pushup

To make the pike pushup easier, walk your feet farther from your hands so that you are in a "less piked" posture, closer to a standard pushup.

To make the pike pushup much harder, move your feet nearer to your hands or get up on tiptoe. The exercise can be made more difficult by positioning your feet up on a box, counter, or stairs so your hips are right over your head.

Continue to set your feet on higher and taller items and soon you'll be rocking handstand pushups. Your family and friends will be envious.

Learn more about waist exercises that work and start carving a beach-ready waistline today.

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