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Bodyweight
Banana Hold
The Banana Hold is a bodyweight exercise for core stability and strength, sculpting your abdomen and lower back. It enhances balance, posture, and functional fitness, turning your body into a 'banana' shape.
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Banana Hold instructions
Step-by-step instructions
1
Lie flat on your back on a suitable exercise surface like a yoga mat.
2
Lift your legs off the ground so they are at about a 45 degree angle.
3
Raise your head and upper back slightly off the ground as well, but be careful not to strain your neck.
4
Stretch out your arms towards your legs, keeping the palms of your hands facing down.
5
Hold this position and try to keep your body as still as you can for the programmed number of seconds.
Lie flat on your back on a suitable exercise surface like a yoga mat.
Lift your legs off the ground so they are at about a 45 degree angle.
Raise your head and upper back slightly off the ground as well, but be careful not to strain your neck.
Stretch out your arms towards your legs, keeping the palms of your hands facing down.
Hold this position and try to keep your body as still as you can for the programmed number of seconds.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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Strength
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The Dumbbell Bench Press is a powerful exercise for boosting chest muscle growth and enhancing upper body strength. It also engages the shoulders and arms while pressing dumbbells from a laying position.
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Mobility
Hand Roller Hamstring
The Hand Roller Hamstring exercise is a perfect workout for those who want to focus on their leg muscles, particularly the hamstrings (the back of the thighs). This exercise involves rolling a handheld wheel along the floor while keeping your legs stiff. It can help improve lower body strength and stability, and also promotes overall flexibility.
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Mobility
Walking Frankenstein
Walking Frankenstein is a warm-up exercise enhancing leg muscle flexibility and mobility. It involves a straight leg kick with an opposite hand touch, similar to a sleepwalking Frankenstein, promoting correct posture.
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