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Tabletop Reverse Pike | Illustrated Exercise Guide

Tabletop reverse pike exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/tabletop-reverse-pike/

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.
5. Repeat.

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.

EXERCISE BENEFITS

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.

DEMONSTRATION

Tabletop reverse pike exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/tabletop-reverse-pike/

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.

CALORIES BURNED

To calculate the number of calories burned doing the tabletop reverse pike, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Circles in the sky
Squat with overhead tricep extension
Jump start
Wall sit rotation

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Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Fitness Challenge

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Start the new year with a brand new workout plan to kickstart your fitness goals and get in better shape than ever! The Fresh Start Challenge is a 4-week workout plan that helps tone and sculpt your whole body, and that's living-room-friendly!

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