Tip: Do the Pike Rollout for Core Strength

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Tip: Do the Pike Rollout for Core Strength

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<h2 class="article-detail">This exercise activates every part of your abs and obliques, and it's tougher than it looks! Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/nick-tumminello">Nick Tumminello</a> |</span> <span class="timeStamp3">01/23/16</span></div>
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<p>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.</p>
<h4>The Pike Rollout</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/8yoLab7OLKg?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>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.</p>
<h4><a href="https://www.t-nation.com/training/core-confusion">Related:  Core Confusion</a></h4>
<h4><a href="https://www.t-nation.com/training/12-minute-fix-for-abs-and-glutes">Related:  The 12 Minute Fix for Abs & Glutes</a></h4>
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<aside class="authorBio col-xs-12" readability="8.0407523510972"><a href="https://www.t-nation.com/all-articles/authors/nick-tumminello"><img alt="Nick-tumminello" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/38/medium/Nick-Tumminello.jpg?1443150053"/></a>;
<p><nobr>Nick Tumminello</nobr></p>
<p class="bio">Nick Tumminello is the owner of Performance University in Fort Lauderdale, FL, which provides practical education for fitness professionals worldwide. Nick also coaches professional athletes, bodybuilders, figure models, and exercise enthusiasts of all fitness levels. </p>
<h4><a href="https://facebook.com/nicktumminello"; target="_blank">Follow Nick Tumminello on Facebook</a></h4>
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