Suspender Pike (female) – Video Exercise Guide & Tips

Suspender Pike (female) - Video Exercise Guide & Tips

Get ready to strengthen your core with the Suspender Pike! This video exercise guide and tips will help you maximize your results and challenge yourself.

Watch This Exercise Video

With just a few pieces of equipment, you'll be able to perfect your form and technique. Whether you're a beginner or a seasoned pro, this exercise has variations to suit your fitness level.

Follow along with the video and get ready to feel the burn!

Key Takeaways

  • The Suspender Pike is an exercise that improves core strength and stability while targeting the abdominals, shoulders, and glutes.
  • It can help build a strong and stable core, enhance overall physical performance, and improve coordination and balance.
  • There are several variations of the Suspender Pike, including ones with a knee tuck, a twist, a leg extension, and advanced versions with added weight.
  • To properly perform the exercise, it is important to focus on the core, avoid using the hip flexors, lift the legs to a comfortable height, and maintain control throughout the movement.

Benefits of the Suspender Pike

Experience the incredible benefits of the Suspender Pike exercise, which can help you improve core strength and stability. The Suspender Pike is a challenging exercise that targets your abdominals, shoulders, and glutes. By engaging these muscles, you can build a strong and stable core, which is essential for maintaining good posture, preventing back pain, and enhancing overall physical performance.

One of the key benefits of the Suspender Pike is its ability to work multiple muscle groups simultaneously. This exercise requires you to engage your abs and glutes to lift your hips off the ground while also engaging your shoulders to stabilize your upper body. This full-body engagement not only strengthens these muscle groups but also improves coordination and balance.

Another benefit of the Suspender Pike is its versatility. There are several variations of this exercise that you can incorporate into your routine to keep challenging your muscles and prevent boredom. Some variations include the Suspender Pike with knee tuck, Suspender Pike with a twist, and Suspender Pike with leg extension. Each variation targets different muscle groups and adds variety to your workout.

Equipment Needed for the Exercise

To effectively perform the Suspender Pike exercise, there are a few essential pieces of exercise equipment you'll need.

First, make sure you have a set of suspenders or resistance bands that can be securely attached to a stable anchor point.

Additionally, having a yoga mat or exercise mat will provide a comfortable surface for your workout.

Lastly, it's important to wear proper athletic shoes to ensure stability and support during the exercise.

Essential Exercise Equipment

To perform the Suspender Pike exercise, you'll need a set of dumbbells and an exercise mat. Before starting any exercise, it's crucial to warm up your muscles to prevent injuries. Warm-up exercises increase blood flow and prepare your body for the workout ahead. Some examples of warm-up exercises include jogging in place, jumping jacks, or stretching.

Additionally, choosing the right workout shoes is essential for a safe and effective workout. Proper workout shoes provide support and stability, reducing the risk of foot and ankle injuries. Look for shoes that fit well, have good cushioning, and support your specific workout needs.

Now that you have the necessary equipment and know the importance of warm-up exercises and proper shoes, let's move on to discussing the proper gear for your workout.

Proper Gear for Workout

To properly perform the Suspender Pike exercise, you'll need two dumbbells and a supportive exercise mat. In addition to these essential items, it's important to wear the right workout attire to ensure optimal comfort and performance.

Choose clothing that allows for unrestricted movement and breathability. Opt for moisture-wicking materials that help keep you dry and comfortable during your workout. Proper footwear is also crucial to provide stability and support. Look for athletic shoes that are designed for your specific type of exercise.

Depending on your preferences and the nature of the exercise, you may also consider using exercise accessories such as resistance bands, gloves, or a fitness tracker to enhance your workout experience.

Must-Have Workout Tools

To properly perform the Suspender Pike exercise, you'll need dumbbells and an exercise mat. These workout accessories are essential for maximizing the effectiveness of the exercise and ensuring your safety. Here are three must-have workout tools to enhance your workout routine:

  1. Dumbbells: Dumbbells provide resistance and help target specific muscles during the Suspender Pike exercise. Choose a weight that challenges you but allows you to maintain proper form.
  2. Exercise Mat: An exercise mat provides cushioning and support for your body during the exercise. It helps prevent discomfort and potential injuries by creating a stable surface for your movements.
  3. Fitness Gadgets: Consider using fitness gadgets like fitness trackers or smartwatches to monitor your heart rate, track your progress, and stay motivated during your workout.

By having these essential tools, you can ensure a safe and effective Suspender Pike exercise routine.

Now, let's move on to the next section, where we'll discuss the proper form and technique for this exercise.

Proper Form and Technique

You can achieve proper form and technique in the Suspender Pike exercise by focusing on your core and maintaining control throughout the movement.

One common mistake people make is using their hip flexors instead of their core muscles to lift their legs. This can lead to a loss of stability and effectiveness in the exercise.

Another common misconception is that you need to lift your legs as high as possible to get the most out of the exercise. In reality, the goal is to maintain a straight line from your head to your toes, with your legs lifted to a comfortable height that allows you to engage your core effectively.

To ensure proper form, start by lying on your back with your arms extended overhead and your legs suspended in the air. Slowly lift your legs towards the ceiling, using your core muscles to control the movement. Maintain a stable position and avoid any swinging or jerking motions.

As you lower your legs back down, focus on maintaining control and resisting the urge to let gravity take over. By maintaining proper form and technique, you can maximize the benefits of the Suspender Pike exercise and avoid injury.

Now, let's move on to the next section, where we'll discuss variations to challenge yourself even further.

Variations to Challenge Yourself

To challenge yourself further with the Suspender Pike exercise, there are several variations you can try.

One option is the Advanced Suspender Pike, which involves increasing the difficulty by extending your legs even further.

Another way to add challenge is by incorporating weight, such as ankle weights or a weighted vest, to increase the resistance.

Additionally, you can incorporate balance exercises into the Suspender Pike, such as performing the exercise on a stability ball or a Bosu ball, to engage your core and improve stability.

Advanced Suspender Pike

Challenge yourself with advanced variations of the Suspender Pike exercise to take your fitness to the next level.

Here are three advanced pike variations that will push your limits and help you achieve a stronger core and improved overall strength:

  1. Single Leg Suspender Pike: Perform the Suspender Pike exercise with one leg raised off the ground, alternating between legs for each repetition. This variation adds an extra challenge to your core stability and balance.
  2. Twisting Suspender Pike: Instead of lifting straight up, twist your body to the side as you perform the pike motion. This engages your oblique muscles and adds an element of rotational movement to the exercise.
  3. Suspender Pike with Knee Tuck: As you lift your hips up, bring your knees towards your chest, creating a tuck position. This variation targets your lower abs and hip flexors, intensifying the workout.

Incorporating these advanced pike variations into your routine will keep your workouts challenging and help you progress towards your fitness goals.

Adding Weight for Challenge

Looking to intensify your Suspender Pike exercise? How can you add weight for an extra challenge? Adding resistance is a great way to modify the difficulty and take your workout to the next level.

You can incorporate weight vests, ankle weights, or even hold dumbbells or kettlebells while performing the Suspender Pike. By adding weight, you increase the demand on your muscles, making them work harder and promoting strength and muscle growth. Start with a light weight and gradually increase as you get stronger and more comfortable with the exercise. Remember to maintain proper form and control throughout the movement.

Once you have mastered adding weight to your Suspender Pike, you can move on to incorporating balance exercises to further enhance your workout and challenge yourself.

Incorporating Balance Exercises

Enhance your workout and test your balance by incorporating variations of balance exercises into your Suspender Pike routine. Balance training is crucial for improving core stability and overall body control. Here are three variations you can try:

  1. Single-leg Suspender Pike: Perform the Suspender Pike exercise while balancing on one leg. This challenges your stability and strengthens your core muscles even more.
  2. Suspender Pike with Bosu Ball: Place a Bosu Ball on the ground and perform the Suspender Pike exercise on top of it. The unstable surface of the Bosu Ball adds an extra level of difficulty to your balance training.
  3. Suspender Pike with Medicine Ball Twist: Hold a medicine ball in your hands and twist your torso while performing the Suspender Pike. This adds rotational movements that further challenge your balance and core stability.

Incorporating these balance exercises into your Suspender Pike routine will help you develop better stability and control, leading to improved overall fitness.

Tips for Maximizing Your Results

To get the most out of your Suspender Pike (female) exercise, consistently incorporate these tips into your routine.

First, focus on maximizing intensity. This exercise is most effective when you engage your core and maintain control throughout the movement. By really squeezing your abs and using your breath to help stabilize your body, you can increase the intensity and target your abdominal muscles even more. Additionally, you can vary the speed of your movements to add an extra challenge. Try performing the exercise slowly and with controlled movements to really feel the burn.

In addition to maximizing intensity, it's important to consider your workout frequency. To see optimal results, aim to perform the Suspender Pike exercise at least two to three times per week. This will help to build strength and improve your overall muscle tone. However, it's important to allow your body time to rest and recover between workouts, so avoid doing the exercise on consecutive days.

By following these tips, you can maximize your results and see improvements in your core strength and stability.

Now, let's move on to the next section where we'll discuss some important safety precautions and modifications to keep in mind while performing the Suspender Pike exercise.

Safety Precautions and Modifications

To ensure safety and accommodate individual needs, consider modifying the Suspender Pike exercise. Here are three safety modifications and injury prevention techniques to keep in mind:

  1. Start with proper form: Before attempting the Suspender Pike, make sure you have a strong foundation in core exercises and proper body alignment. This will help reduce the risk of straining your back or neck during the exercise.
  2. Use a spotter or support: If you're new to the Suspender Pike or have any concerns about your balance or stability, it's a good idea to have a spotter or use a support, such as a stability ball or a wall, to assist you during the exercise. This will provide an extra level of safety and prevent any potential falls or injuries.
  3. Modify the intensity: If you find the Suspender Pike too challenging or experience any discomfort, don't hesitate to modify the exercise. You can start by performing a modified version of the exercise, such as a suspended knee tuck, or decrease the range of motion to a level that feels comfortable and safe for you.

Frequently Asked Questions

How Often Should I Perform the Suspender Pike Exercise?

To get the most out of the suspender pike exercise, it's important to know how often to perform it. The frequency of this exercise depends on your fitness level and goals.

For beginners, it's recommended to start with 1-2 sets of 8-10 reps, 2-3 times a week. As you progress, you can increase the number of sets and reps or add variations to challenge yourself.

Advanced individuals can aim for 3-4 sets of 12-15 reps, 3-4 times a week. Remember to listen to your body and adjust accordingly.

Can I Do the Suspender Pike if I Have a History of Lower Back Pain?

If you have a history of lower back pain, it's important to consider alternatives to the suspender pike exercise. This exercise can put strain on your lower back, worsening your pain. Instead, focus on low-impact exercises that strengthen your core without aggravating your back.

Modifications such as planks, bird dogs, or pelvic tilts can be effective in building core strength while minimizing stress on your lower back.

Always consult with a healthcare professional before starting any new exercise routine.

Are There Any Alternatives to Using Suspenders for the Exercise?

If you're looking for alternatives to using suspenders for exercise, there are other options available.

Suspension training offers a variety of tools and equipment that can be used instead. You can try using TRX straps or gymnastic rings to achieve a similar effect.

These alternatives provide stability and support while still allowing you to engage your core and work on your upper body strength.

Give them a try and see which one works best for you.

Can the Suspender Pike Help With Improving Core Strength?

The suspender pike is a great exercise for improving core strength. By incorporating it into your workout routine, you can target your abs, lower back, and hip muscles. It helps to build stability and balance as well.

There are modifications and variations of the suspender pike that can cater to different fitness levels. Whether you're a beginner or advanced, you can adjust the difficulty level to suit your needs.

What Muscles Does the Suspender Pike Primarily Target?

The suspender pike primarily targets your abdominal muscles and engages your hip flexors. This exercise is great for improving core strength and stability.

By incorporating the suspender pike into your workout routine, you can effectively strengthen and tone your abs while also challenging your hip flexors.

It's important to maintain proper form and control throughout the movement to maximize the benefits and avoid injury.


In conclusion, the suspender pike exercise offers numerous benefits for female fitness enthusiasts. By using the proper equipment and maintaining proper form and technique, this exercise can help strengthen core muscles and improve overall fitness levels.

There are also variations available to challenge yourself further. However, it's important to prioritize safety and make any necessary modifications to avoid injury.

By following these tips and precautions, you can maximize your results and achieve your fitness goals effectively.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *