A 2010 study compared core muscle activation during Swiss ball and traditional ab exercises. Researchers found that the Swiss ball rollout and the Swiss ball pike were the most effective in activating the upper and lower abs and external/internal obliques. Combine the two exercises and do the pike rollout.
The Pike Rollout
A comprehensive ab training program should include several different exercise applications to ensure your workouts are well rounded. But if you haven't tried the pike rollout, give it a shot.
related posts
Tip: The Next Level Plank
Turn the boring plank into a full-body exercise with this challenging variation.
Unpopular Opinion: You Don't Need Chains
Looks hardcore, but if you're not a competitive equipped powerlifter, you don't need them. Here's why.
Tip: Take the Hang Pull-Up Test
Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.
One Exercise to Rule Them All
Get your lifts up, get your gains up, and move the bar faster. Do the clean and press to get better at everything.