Floor Lying Bent-Knee Hold Row

1. Starting Position:
- Lie on your back on a flat surface, such as a mat or carpet.
- Bend your knees and keep your feet flat on the ground, hip-width apart.
- Engage your core by drawing your belly button in toward your spine.

2. Arm Positioning:
- With your elbows bent at a 90-degree angle, place your hands beside your head or near your shoulders. Your forearms should be parallel to the ground.
- Ensure your shoulders are relaxed and away from your ears.

3. Movement:
- From this position, gently raise your upper body off the floor while keeping your back straight.
- Pull your elbows down toward your sides as if you are rowing. Focus on squeezing your shoulder blades together.
- Hold this position for a few seconds, ensuring that your core remains engaged.

4. Breathing:
- Inhale as you prepare to lift and exhale as you pull your elbows down and hold the position.
- Continue to breathe steadily while maintaining the hold.

5. Return to Starting Position:
- Slowly lower your upper body back to the starting position while maintaining control.
- Ensure that you do not let your shoulder blades collapse forward.

6. Repetitions:
- Repeat this movement for a set number of repetitions, typically 8-12, focusing on form rather than speed.

7. Tips:
- Keep your neck neutral and avoid straining it by looking straight up.
- Ensure that your core remains engaged throughout the exercise for stability and support.