Hanging Pike: Phenomenal Advanced Body Weight Core Exercise

The hollow hold is a great complementary or alternative exercise for the hanging pike. It works the core and lower back muscles in a similar way, but without the need to hang from a bar. To do the hollow hold, start by lying on your back with your legs together and arms extended overhead. Engage your core and press your lower back into the ground as you lift your feet, legs, and arms off the ground. Hold this position for 10-15 seconds before slowly releasing back down to the floor. The hollow hold is an effective way to strengthen your core muscles and improve your stability, balance, and posture.

Reverse sit up is a great complementary exercise to the hanging pike. It involves lying on your back with your knees bent and feet flat on the floor. To perform this exercise, you need to lift your torso off the floor by engaging your core muscles, and then lower your torso back down to the floor. This exercise works the lower abdominals, hips, and lower back muscles, which are all important for overall core stability and strength. Additionally, it can also help improve posture and balance. Reverse sit up can be a great alternative to the hanging pike if you don’t have access to a pull-up bar or if you want to target different muscles.

Hanging Knee Up is an excellent complementary or alternative exercise to Hanging Pike. It is similar to Hanging Pike in that it requires you to use your core muscles and engage your upper body, but instead of piking your legs towards the sky, you bring your knees up towards your chest. This exercise focuses more on the lower abdominal muscles, while still providing a great core workout. It also helps to strengthen the hip flexors, which are important for maintaining proper posture and balance. With Hanging Knee Up, you can challenge yourself by increasing the number of reps and sets, or adding weight for extra resistance.

Crunch is a great exercise for those looking for a complementary or alternative exercise to the Hanging Pike. The crunch focuses on targeting your abdominal muscles, which are the key muscles used during the Hanging Pike. It does so by having you lie down on your back with your knees bent and your hands either behind your head or crossed over your chest. Then, you lift your torso off the floor, using your abdominals to do so. This is an effective exercise that can help you strengthen the same muscles used in the Hanging Pike while also avoiding any potential strain or injury associated with hanging upside down.

Tuck Crunch is an excellent complementary exercise to the Hanging Pike. It is a bodyweight exercise that develops core strength and stability, and targets the abdominal muscles. The movement involves lying on your back and bringing your knees to your chest while tucking your chin to your chest. This exercise helps build strength and stability in the abdominal muscles, which is beneficial for the Hanging Pike. Additionally, Tuck Crunch helps to improve balance, coordination and proprioception, which can help make the Hanging Pike easier to perform.

The Superman Plank is a great complementary exercise to the Hanging Pike. This move targets the same core muscles that the Hanging Pike does, but it also works on the shoulders, chest, and back. The Superman Plank requires you to hold your body in a plank position, with your arms and legs extended and your head looking forward. You then lift one arm and the opposite leg up into the air and hold for a few seconds before returning to the starting position. This exercise is great for building strength and stability in the core muscles while also engaging the upper body.

Cable Pull Throughs are an excellent complement to Hanging Pike, as they target the opposing muscle group. This exercise focuses on strengthening the posterior chain, which includes the glutes, hamstrings, and lower back. The Cable Pull Throughs are performed by standing with your feet shoulder-width apart and gripping the cable handle behind you. You then pull the cable handle through your legs until it is in front of you, keeping your arms straight and your back flat. This movement strengthens the muscles in the posterior chain, which helps to offset the muscle work of the Hanging Pike. As a result, you will gain a more balanced body and improved core strength.

Plate Hyperextension is a great complementary exercise to the Hanging Pike as it works the opposing muscle group. This exercise targets the lower back and helps to strengthen the spine and core muscles. Plate Hyperextension is done by lying on a flat bench with a weight plate held securely at chest level. The legs are then lifted off the bench until they are parallel to the floor, and then lowered back down. This exercise helps to increase flexibility and stability in the lower back, providing balance for the hanging pike exercise. The combination of both exercises can help to improve overall strength, stability and mobility in the lower back and core.

The 45 degree hyperextension is a great complementary exercise to the Hanging Pike as it works the opposite muscle group. This exercise is performed on a hyperextension machine and targets the lower back, glutes, and hamstrings. This exercise is great for increasing core strength and stability as it forces the body to stabilize itself while in a bent position. The 45 degree hyperextension is beneficial because it works the opposing muscle group to the Hanging Pike, which focuses primarily on the abdominal muscles. This helps to ensure that all muscle groups are receiving an adequate amount of attention during your workout.