Floor Lying 6-Inch Hold

Starting Position:

• Lie down on your back on a flat surface, such as a mat or the floor.

• Position your arms straight along your sides or place them underneath your lower back for additional support.

• Keep your legs straight and together.

Body Positioning:

• Engage your core by pulling your belly button toward your spine. This helps to stabilize your body.

• Ensure your head, shoulders, and arms are resting flat on the floor.

Raising Your Legs:

• Slowly lift your legs off the floor, keeping them straight. Raise them until they are about 6 inches above the ground.

• Avoid lifting your head or shoulders off the mat; keep them flat on the surface.

Hold the Position:

• Maintain this position, keeping your legs at a 6-inch height.

• Focus on breathing steadily and keeping your core engaged throughout the hold.

• Hold this position for 10 to 30 seconds, depending on your strength and comfort level.

Ending the Exercise:

• When you're ready to finish, lower your legs back down to the floor slowly and with control.

• Relax your body and breathe deeply before transitioning to your next exercise.

Tips for Beginners:

• If holding your legs at 6 inches is too challenging, you can start by holding them slightly higher until you build strength.

• Always listen to your body and adjust the height and duration as needed.

Safety Note:

• Ensure your lower back stays pressed against the floor to avoid any strain. If you feel discomfort in your back, lower your legs or take a break.