 Stability ball pikes are going to challenge our lower ab strength to be able to suck those hips into more flexion but it's also going to challenge our hamstring flexibility. So if you're a bit like me and you're trying to work on that as many times as possible then this is a great one to put in there. It's going to work those shoulders as well because we're going to start to stack the hips on top as you're going to see in a second. So first of all Tim's going to go up and puts both feet onto or both shins should we say onto the ball. Nice straight body line so abs are tied like bombs on and then he's got that nice position of those shoulders pushing down actively on the floor so we see that nice flat position here. Then from there he's going to push the bum up in the air but he's going to use those lower abs to suck the thighs in towards his stomach and he's really causing that effect or that movement to come from those lower abs pulling in. It's then going to stretch the posterior chain so there's glutes and those hamstrings are going to be stretching through there and then one new controlling back down we're just going to make sure that we get that nice flat body position and when we're on the way back up we're trying to get that nice stacked position where the hips on top of those shoulders so we can see Tim as he drives through there we get those shoulder blades moving around that rib cage he's getting a lovely handstand position there and a stretch on the hamstrings here and then all the time the core is getting a great workout and that is the stability ball