The Slide Board Ab Pike is a great exercise for bikini and figure competitors looking for a new way of training their abdominals while simultaneously improving their upper body strength and stability. As you can see in the video, a fancy slide board is not needed to do the exercise.
You can purchase gliding discs online or purchase from your local Lowe’s Home Improvement a furniture moving device called Sliders for a whopping $8.00. There are actually quite a few great exercises you can use them for such as multidirectional lunges, pectoral flyes and glute bridges. They are generally best on a smooth, hard surface floor (wood, laminate, vinyl, etc) but the sliders work well on carpet if you use the hard covers.
To perform the exercise, remove your shoes and place the discs/boots/gliders on your feet. Start out in a pushup position with your hands about shoulder width apart and right below your chest. Keeping both your trunk and your legs as straight as possible, pivot at your hip joint until your hips are as high as possible without requiring any movement from other parts of the body (namely the spine and knees).
It’s a good idea to do this one along side a mirror the first couple times so that you can check to make sure your maintaining good stabilization at the knees and thoracic spine. The tendency is, especially if you’re tight, to flex in these two places. You will also want to be careful not to let your lower spine hyperextend (or “over arch”) at the very bottom position. These are all mistakes that are not likely to cause injury with this exercise, but will definitely reduce it’s effectiveness.
Shoot for 2-3 sets of about 10-12 reps with a controlled tempo of about 3 seconds up and 3 seconds down. A good progression would be to perform a pike pushup at the very top of each repetition (very hard!). Enjoy!
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