The medicine ball pike is a dynamic abdominal exercise performed with the lower legs balanced on a medicine ball. It is similar to a stability ball pike, but is more difficult due to the lower height and smaller size of the medicine ball. It can be performed for reps or time in any ab-focused workout, or as part of a medicine ball or bodyweight circuit workout.
Benefits
Powerful training for the rectus abdominis or "six-pack" muscles, as well as the obliques and deep core
Both dynamic core training and anti-rotation training as the core stabilizes while the upper and lower body move
Balance challenge from the ball further amplifies ab activation
Also challenges muscles of the shoulders, back, and hip flexors
