Description:

Candlestick Pike Roll Up is an advanced variation of the candlestick roll up.  This is an exercise that fires up the intrinsic core muscles and requires a great amount of flexibility, particularly in the pike position.  If having trouble, focus on maintaining a compressed piked position as you roll up until the legs become perpendicular to the floor.  Scale by performing a standard candlestick roll up.

Process:

• lay on ground with back against the floor
• raise both arms overhead and press them against the floor
• hollow through the chest and bring toes up above head without bending the body
• maintain hollow position and roll forward by driving heels towards the ground
• use both hands on either side of the body as support
• bend body at the hips and compress upper body to bring it close to the legs as possible
• open hip angle as you settle into a stand