Exercise profile
Best forStrengthGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksAbs, Hips
Recommended3-4 x 15-40 s holds
Who it suits AgeAny BMIAny SexHigh intra-abdominal-pressure supine hold; modify or skip in pregnancy and during early postpartum recovery. HeightAny WaistAny
- Purpose
- A whole-front-of-body brace common in gymnastics.
- Setup
- Lie on your back, arms overhead, legs straight.
- Common mistakes
- Letting the lower back lift off the floor.
- Easier
- Bend the knees or tuck the arms to the sides.
- Harder
- Straighten the limbs fully and add small rocks.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s