The front of the abdominal region has a long band of muscle known in anatomical notation as the rectus abdominis. Ab exercises are often performed to target the upper or lower portion of this muscle. The ab pike is an exercise that works the upper and lower segment at the same time. This exercise, which is often referred to as a V-up, requires good form and strict attention to detail.
Step 1
Move your body around to get loose and warmed up. Jog, jump rope or ride an exercise bike for five minutes, then perform some dynamic stretches. Dynamic stretching is performed while you move. Arm circles, leg swings, shoulder shrugs, walking lunges, arm crossovers, side bends and alternating toe touches are examples.
Step 2
Lie flat on your back with your legs straight and your arms over your head. Keep your feet together.
Step 3
Lift your arms and legs off the ground at the same time and bring them toward each other. Squeeze your abs forcefully and keep your back straight. Try to touch your hands to your toes as you are balancing on your rear. Your body should be in a "V" shape at this point.
Step 4
Lower your arms and legs back to the ground in a smooth and controlled motion. Stop your legs just shy of touching the ground to keep more emphasis on your lower abdominal area. Repeat the exercise 10 to 12 times.
Tips and Warnings
- As you become more efficient at the ab pike, aim for 15 or more repetitions.
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