Candlestick Pikes – Floor Version

Candlestick pikes — floor version! I adore these because they incorporate hollow body strength and pike flexibility.

  • Start on your back and push your lumbar spine into the floor
  • Squeeze your legs together and lift them off the ground to fold toward your head.
  • Use your core to pull your hips off the ground.
  • If you can, tap your toes on the floor behind your head. Otherwise, just go to a reasonable depth for you!
  • Return to the hollow position without letting your low back pop off the floor. If this is too hard, don’t come down all the way, and consider using furniture or a wall as your reference point.
  • Try to stay controlled! Keep it slow and try to keep breathing evenly. As you can see, it is not easy for me to talk while doing these!

Give it a try and let me know how it goes 🙂 The apparatus version of this is available on the Free Aerial Drills page.