I swapped crunches and sit-ups for Pilates pikes, and my core strength has never been better

In the time I've been developing a Pilates practice, there are core exercises that I credit with building strength more than others. While I'm not new to the pike exercise, practicing it with dedication several times a week has helped transform my core stability and endurance.

This move doesn't just hit the abs; it also works your pelvic floor and obliques and doesn't require a reformer carriage, although you can certainly use one with springs to increase the intensity. Otherwise, perform pikes on a smooth floor and use a towel or dishcloth. But more on that later.

There are several variations you can try, but for this one, we're going to mix it up a little to make it more upper-body dominant. Read on to find out how to do the exercise, plus why I love this move so much and keep coming back to it.

What is the Pilates pike?

Pilates pike works by creating an inverted ‘V’ position with your body, moving from a high plank position. As Bojana, a Pilates instructor at Strong Pilates in London, demonstrates above, most people perform this with their hands on the reformer frame or footbar (the non-moving parts) and feet on the carriage, drawing the carriage in and out using the feet.

This can then be replicated away from the reformer using a towel or dishcloth beneath the feet or by placing your feet on a Swiss ball or similar. However, for this variation, we're going to flip it so the arms drive the movement, making it more shoulder and upper-body-dominant.

Regardless, the move targets your deep core muscles like the transverse abdominis, rectus abdominis (your abs), internal and external obliques, hip flexors and pelvic floor.

But it's not just your core working; the upper body, including your arms and shoulders, creates stability throughout the exercise, and your posterior chain, including the lower back, glutes and hamstrings, works as well, stretching as you come into the pike from plank. Although you won't squat at any point, your quads will need to stay active and hold tension.

For this variation, follow the instructions below:

• Start in a high plank position, with your wrists stacked below your shoulders, core engaged and back straight
• Brace your abdominal muscles and zip your stomach up and in to create activation in your core
• Slowly slide or walk your hands in toward your feet to create the inverted V-shape
• Pause, then reverse the movement back to a high plank.

To get the most from this exercise, bring your hands onto the carriage of the reformer. Equally, you can walk your hands in instead if you perform this on a mat. Rather than driving the movement with your legs, you're now driving with your upper body, but your core still works hard to help draw your arms in while keeping your torso stable and lifted.

Avoid letting your hips sag, as this could signal a lack of core engagement, which could mean your lower back takes the brunt of the motion. At all times, push through your hands to separate your shoulder blades, and push away with your upper back.

Try not to dump into your upper body as it will feel too heavy to move; keeping a soft knee bend, high hips and light pressure across your hands will prevent you from leaning too heavily into your chest, shoulders and arms, and allow you to shift some weight into your legs to help pull you backward and upward into the V.

That's why it's also crucial to push out of your upper body and keep your hips high, to create enough space for you to move back. Some of that will come down to developing your hamstring flexibility.

For your breathing, exhale as you lift your hips into the pike, and inhale as you lower into the plank.

Why?

Your deep core will work to stabilize your body while your upper body helps anchor you during the plank and pike exercises. Think about scooping your stomach in and keeping tension there as if you're about to sneeze; you should still be able to breathe normally, so focus on an expansive breath that pushes against your ribcage.

Your lower body also works during this exercise, especially the muscles along the back of your body, which should stretch as you move into the pike position, testing overall flexibility. That said, your legs shouldn't dominate this move, so if you feel it more in your lower body than your core or upper body, focus on bending your knees more.

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