Seated Pike Compression

What is Seated Pike Compression:

The Seated Pike Compression is a core exercise that primarily works the rectus abdominis and hip flexor muscles and is a prerequisite exercise for the L-sit. It involves being in a seated pike position and lifting the legs off the ground by hip flexion movement to contract the rectus abdominis.

Key Benefits:

  • Improves Hip Mobility: This exercise places good tension on hip flexion movement, making it a good choice for training the hip flexor muscles and strengthening other hip muscles.
  • Improves Muscle Size and Definition: Consistent practice of this exercise can enhance the muscle size and definition of the rectus abdominis muscle, potentially leading to a more sculpted midline appearance relative to the individual's body composition.
  • Improves Core Strength and Stability: This exercise effectively targets and strengthens the rectus abdominis, leading to a stronger core, which is crucial for various activities, improved posture, and potentially mitigating back pain.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Seated Straddle Compression: A variation where the legs are wide apart rather than together and places more emphasis on the hip flexion aspect of the movement.
  • Reverse Crunch: An abdominal exercise that involves lifting the knee towards the chest to contract the rectus abdominis muscle.
  • V Up: An abdominal exercise that involves contracting the rectus abdominis muscle by raising and moving the upper body and legs towards each other.

How to perform Seated Pike Compressions:

  • Starting Position: Sit on a flat surface with your legs straight and together. Place your hands on your sides for support.
  • Execution: Lift your legs and try to hold the top position briefly, then lower them down to the starting position in a controlled manner.
  • Repetition: Repeat for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Hand Use: Use your hands to support yourself for stability and press the ground at each repetition for better muscle engagement.
  • Scapular Engagement: Maintain scapular protraction and depression throughout the movement for optimal performance.
  • Pelvic Position: Maintain a posterior pelvic tilt to efficiently engage the rectus abdominis muscle and ensure that the lower back is touching the ground for optimal engagement and stability.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it with your fingers to support yourself instead of your palms
    • Doing it with a bent knee
    • Moving your hands close to your hips
    • Doing it with single leg
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Keeping your palms on the ground
    • Moving your hands away from you and leaning forward
    • Compressing or lifting your legs as much as possible
    • Progressing to a harder variation/exercise