Prone Hold Variations For Everyone
The prone hold is a great exercise because it promotes core stability, works your abs, and saves your back. There is no spinal flexion involved and thus makes it a great exercise for people suffering from back issues. I have included a few variations in this video. You can also put your feet or your arms up on a swiss ball, but if I had of got that out my dog would have gone nuts. There are some form problems in this video but I just wanted to show you the variations, they mainly arise from not being ready for the next variation.
Prone Hold Variations from Lauren B on Vimeo.
Some teaching points
- On a normal prone hold you want to keep your bum down and try and squeeze your scapula (shoulder blades) together
- During a side prone hold you want to keep in a straight line. His head was a little forward trying to look at his form, tuck your bum in and keep your shoulders back.
- When lifting your arms and legs up you want to keep you hips and shoulders level, in that variation he struggles a bit, and needs to master the leg only one first.
- Once you can do the prone hold for 30 seconds, move onto the next variation. Theres no need to perform holds for 5 minutes when you have 25 mins to work out.
When lifting your arms and legs up it is best to alternate but hold them for around three seconds.
If you have any questions regarding prone hold let me know, you’ll notice my subject was wobbling a bit with the arm and leg raise, it is quite a tough exercise to master, so get the other variations down pat first. You want to get core stability from this, theres no point wobbling around on a hard variation if you aren’t ready.
Here is another variation I found
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5 Responses to “Prone Hold Variations For Everyone”
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Tight Hips?
Long term pain from shortened hip muscles can mean permanent hip, knee and lowback damage. Target the muscles involved with specific Stretch Away Pain exercises to reduce and eliminate hip pain. Muscle pain is due to muscle shortening.
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Great video Lauren, and you sure do have a lovely accent!
The second one looks interesting too.
Thanks
Interesting. This would be a great warmup!
these things are mentally tough at the end of a hard core workout
Wow, I’ll give them a try but I’ve got a lot of work to do on my core muscle group….however I am working on it.
Thanks for showing us these variations Lauren! I use a couple but I am keen to work up to that last one you showed, and I really like the other video (with the plates) too. Your dog was an extra cute touch