Begin in a strong high plank with hands under shoulders, body straight, and core braced to protect the lower back. Brace your core and squeeze glutes to stabilize the hips before initiating the pike movement to avoid sagging. Push hips upward and back to form an inverted V, keeping legs straight and heels reaching toward the floor. Maintain shoulder engagement and neutral head alignment, breathing steadily while holding the pike. Keep wrists stacked under shoulders and fingers spread to distribute load, shifting weight slightly forward if needed. Slowly lower hips back into a controlled plank, maintaining core tension and a straight body line.
Progress gradually: Start with shorter holds and increase the duration as your strength and endurance improve. Focus on form: Ensure a perfectly straight line during the plank phase and a clean, inverted V-shape at the peak of the pike. Protect your joints: Maintain proper wrist alignment, spread your fingers wide, and avoid locking out your elbows.