Skip Nav

How to Do a Glider Knee Tuck and Pike

Get More Defined, Stronger Abs With This Sculpting Bodyweight Exercise

Getting your abs to show isn't as simple as finding a magical lantern and telling a genie you want abs. Ultimately, you're going to need to eat really clean (I don't make the rules), lower your body fat percentage (this number will be different for everyone), and do core-sculpting exercises.

A great core-sculpting exercise that will leave you sore after about five reps is the glider knee tuck with a pike. It requires a lot of stability, and will leave you shaking after your first set.

How to Do a Glider Knee Tuck and Pike

  • Start in plank position with a glider underneath each foot. If you don't have gliders, you can use a towel on a hard surface to perform this exercise.
  • Engage your core and bring both knees in toward your elbows. With control, return to the starting position. Then, raise your hips as high as they can go. Your core should be engaged and your back should be in a neutral position throughout the entire movement.
  • This counts as one rep. Complete three sets of 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett
Product Credit: Adidas shirt, Adidas leggings, Nike shoes.
More from POPSUGAR
From Our Partners
Foam Roller For Plantar Fasciitis
How to Do Windshield Wiper Abs
POPSUGAR Fitness 4-Week Full-Body Fusion: Week 2 Review
How to Do a Prisoner Burpee to Strengthen the Arms
Madelaine Petsch Shared a Video of Her Workout Routine
Barry's Bootcamp Prices 2020
How Social Media Helped Boost My Confidence in the Gym
This 14-Minute No-Impact Core Workout Made My Abs Shake
How to Stay Motivated to Work Out at Home
Wall Sit Variations to Strengthen Legs and Butt
This 15-Minute Yoga Video Eases My Back Pain and Stiffness
4-Move Upper-Body Workout From Kelsey Wells
Latest Health & Fitness
All the Latest From Ryan Reynolds