Weighted 90-degree Static Hold
- Primary muscles
- Abs
- Secondary muscles
- Chest
- Equipment
- Weighted
- Movement pattern
- None
Steps
- 1 Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell or weight plate with both hands over your chest.
- 2 Engage your core and lift your head and shoulders off the floor, looking towards your knees.
- 3 Simultaneously lift your feet off the floor, bringing your knees directly over your hips so your shins are parallel to the floor, forming a 90-degree angle at your hips and knees.
- 4 Extend your arms straight out, holding the weight just above your knees or slightly further away, maintaining the 90-degree angle in your legs.
- 5 Hold this position, keeping your lower back pressed into the floor and your core tight.
- 6 To finish, slowly lower your head, shoulders, and feet back to the starting position.
