Floor Lying Bent-Knee Hold Row

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.

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.

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.

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.

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.

Repetitions:

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

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.