Dish Hold
Strengthen your core with the Dish Hold! This exercise targets your abs, improves stability, and sculpts your midsection. Hold & feel the burn!
The Dish Hold mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Dish Hold Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Spinal Erectors (erector spinae)
Dish Hold Variations and Alternatives
How to do the Dish Hold
Dish Hold Stretching
Positioning:
Begin by lying flat on your back on a comfortable and firm surface (like an exercise mat).
Stretch your body out fully, arms extended overhead and legs straight.
Movement:
Engage your core by drawing your belly button towards your spine.
Lift your head, shoulders, and legs off the ground at the same time, keeping your arms and legs straight.
Hold this position as if you are forming the shape of a “dish” (curved in the middle).
Keep your breathing steady and focus on maintaining the position for a specified duration (start with 15-30 seconds).
To release, gently lower your head, shoulders, and legs back to the starting position.
Tips:
Keep your body as straight as possible to engage your core effectively.
If you feel any discomfort in your lower back, lower your legs slightly or rest your head on the ground.
As you progress, increase the hold time or try lifting your legs and arms higher for a greater challenge.
Dish Hold FAQs
What muscles does the Dish Hold work?
The Dish Hold mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dish Hold?
None. The Dish Hold is a bodyweight exercise, so you can do it anywhere.
What are some Dish Hold variations and alternatives?
Similar exercises include the V Hold, Bird Dog Hold, Dumbbell Hold Crunch with Leg off and Dumbbell Hollow Rock.
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