Why it's on the list: It turns out the exercise ball is good for more than just sitting and waiting for your partner to finish their set! A research team demonstrated that the pike movement is one of the most effective total-ab activators out there. It topped the EMG list for upper abs, lower abs, and obliques. The version in the study was performed on a ball, but pikes can also be done on a suspension strap system.
Exercise Ball Pike Variations for Ab Development:
In your workout: Since it targets a large degree of the muscle mass of the abdomen, the pike can either be used to get your routine started or as a really brutal way to finish it out. Shoot for 2-3 sets of 8-12 reps. If you can't complete reps with good form, start with exercise ball knee roll-ins.