Lying 6-Inch Hold
Can you hold your legs six inches off the ground? Test your core strength with the Lying 6-Inch Hold. Feel the burn!
Optional Equipment
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. Lie down on your back on a mat or flat bench, keeping your legs straight and together.
2. Place your hands by your sides or under the lower portion of your buttocks to support your pelvis.
3. Slightly contract your abdominals and raise your legs off the ground to about a six-inch height, or just enough so that your heels are a few inches above the floor or surface of the bench.
4. Keep your legs straight and hold them at this height for the desired period. Make sure to keep breathing normally throughout the exercise.
5. Do not let your lower back arch excessively. The goal is to maintain a neutral spine position.
6. After holding for the set time, lower your legs back down carefully.
Note: To increase the difficulty, the Lying 6 Inch Hold can be performed for longer durations, or by adding ankle weights for additional resistance. Conversely, to make it easier, you can bend your knees slightly.
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