Ball Pike Rollouts + Lateral Raises
Ball Pike Rollouts + Lateral Raises
Equipment: 9" Pilates Ball + Tube Resistance Band with Handles
Difficulty: Advanced
Target Muscles: Core, shoulders, hip flexors
How to Perform Ball Pike Rollouts + Lateral Raises
Step-by-Step Instructions:
- Perform 8-12 pike rollouts (feet on ball, plank position, pike hips up while rolling ball toward hands)
- After completing rollouts, immediately transition to lateral raises
- Stand on tube band, hold handles at sides
- Perform 12-15 lateral raises
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Intermediate: 2-3 circuits (6 rollouts + 10 raises)
- Advanced: 3-4 circuits (10 rollouts + 15 raises)
Form Tips:
- Keep legs straight during pike rollouts
- Control the ball throughout
- Lead with elbows during lateral raises
- Don't raise arms above shoulder height
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Bending knees during pike rollouts
- Letting ball roll uncontrolled
- Shrugging shoulders during raises
- Raising arms too high
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Perform knee tucks instead of pikes, or reduce reps
- Harder: Increase reps, slow tempo on raises, or add pause at top
Benefits:
- Combines advanced core and shoulder work
- Builds exceptional core strength
- Develops shoulder definition
- Improves body control
- Time-efficient workout
- Challenges stability and strength