Charlottesville Alert

All acac Charlottesville locations will be running on a modified schedule on Wednesday, Nov. 21, Thursday, Nov. 22, and Friday, Nov. 23 for the Thanksgiving Holiday. Click here to see the full schedule.

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plank pike exercise

Plank Pike Exercise

Looking for a quick, effective exercise to work your arms, shoulders, back, legs, glutes, and abdominals? Rachel O’Neill explains how to perform the Plank Pike to do just that.

1. Start in plank position with your wrists directly beneath your shoulders and your feet hip-width apart. Make sure that your body is in a completely straight line from your shoulders to ankles.

2. Tighten your abs and raise your hips into the air as high as possible. Your body should be in an inverted V position. Pause for a moment at the top before lowering back into the starting position.



Rachel O_Plank Rachel O_Pile


Trainer’s Tips

1. Do not allow your back to round at any point.

2. Squeeze your abs and glutes to maintain stability throughout the entire exercise.

3. Keep your head in line with your spine.


Rachel O’Neill is a Certified Personal Trainer and Group Exercise Instructor at acac. Click here to learn more about Rachel, or send her an email to schedule a session.