Plank to Pike Jump Begin in plank position with your feet together. Keep your upper body stable and engage your abs. Don't let your lower back arch. Keep the weight in your hands as you draw your navel toward your spine. Use your abs to pull your hips directly up while keeping your legs straight, and jump your feet forward, landing in pike position. Jump your feet back to plank, keeping your core tight and stable. This counts as one rep. Image Source: POPSUGAR Photography