How to do it
Draw your navel in to brace your core during the entire hold.
- 1
Lie face down on the floor with your arms extended in front of you.
- 2
Engage your core, glutes, and back muscles to lift your arms, chest, and legs off the floor.
- 3
Hold this raised position, keeping your neck neutral and gaze down.
- 4
Maintain the hold for the desired duration before gently lowering back to the starting position.
Expert tip
Engage your glutes and hamstrings to lift your torso and avoid putting excessive pressure on your lower back.
Common mistakes
- ✕Lifting the chin and craning the neck upward
- ✕Leaving the legs resting on the floor
- ✕Bouncing up forcefully to start the hold