Primary muscles: Arms, core
Secondary muscles: Glutes, legs, shoulders
Equipment: No equipment
TABLETOP REVERSE PIKE INSTRUCTIONS
1. Sit on the mat with your knees bent, your arms extended back, your fingers facing the body, and your feet hip-width apart.
2. Lift your butt off the mat, coming into a tabletop position.
3. Lower your hips, straighten the legs and lengthen the spine.
4. Raise your hips, lift your torso and return to the tabletop position.
PROPER FORM AND BREATHING PATTERN
Lift your hips off the floor and get into a tabletop position, with your torso parallel to the floor, your hands directly under your shoulders, your arms straight, and your ankles under your knees. Roll your shoulders back, open your chest and keep your head neutral. Breathe out as you lower your hips and straighten your legs, keeping your arms straight, your spine long and your hips off the floor. Inhale as you lift your hips and return to the tabletop position.
The tabletop reverse pike targets and trains your arms and core and improves your overall strength and stability. This exercise also engages your shoulders, glutes, and legs, giving you a great full body workout.
SETS AND REPS
To improve strength and acquire proper exercise form, practice doing single leg tricep dips and crab kicks first. Once you’re comfortable advance to the tabletop reverse pike and do 2 or 3, 30 second to 1 minute sets.
To calculate the number of calories burned doing the tabletop reverse pike, enter your weight and the duration of the exercise: