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

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.

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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