This exercise is designed to strengthen the transverse abdominis, an important muscle for spinal support and reducing disc pressure. The preceding pike exercises should be mastered before introducing this advanced level exercise.

Preparation: Ensure students are adept at prior pike exercises. Begin with partner assistance for stability and confidence.

Steps:

1. Have students start in a plank position with their feet in 5th position on the fit ball.

2. Guide them to activate their transverse abdominis to move their hips upwards into the pike position.

3. Direct them to elevate the working leg into penchée arabesque, then attitude.

4. Have students extend the leg, returning to 5th position, and slowly revert to the plank.

5. Transition to the other leg, ensuring the students' midlines stay aligned during pike.



Focus:Emphasise controlled movements and stable midline alignment. Ensure elbows remain slightly bent, avoiding hyperextension.