CoPilot is now trainwell!
Learn more.
Black Friday Sale - 45% OFF - Limited Time Only!
Unlock your discount.
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Half Kneeling Cable Overhead Press
The Half Kneeling Cable Overhead Press is a great exercise for strengthening shoulders, upper body, and core while improving balance, enhancing power, and aiding with some shoulder injury rehab.
Try it out
Strength
Single Arm Cable Overhead Press
The Single Arm Cable Overhead Press enhances shoulder stability and arm strength by lifting a cable above the head consecutively. This exercise is ideal for building upper body strength and muscle tone.
Try it out
Bodyweight
Wall Sit
The Wall Sit is an easy yet potent lower body exercise targeting thighs and glutes. It boosts muscular endurance, stability, and posture by holding a seated position against a wall for set periods.
Try it out
Start your fitness journey today
Enjoying exercises like Banana Hold, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer