Chest Lift Hold
Isometric position in which the chest is lifted from the supine position, keeping the abdominals active and the cervical area aligned.
Instructions
Lie on your back, legs bent, and feet flat on the mat, hip-width apart.
Place your hands behind your head with your elbows open (or leave your arms at your sides if you are a beginner).
Inhale deeply to prepare yourself.
As you exhale, activate your core by pulling your navel toward your spine.
Gently lift your head, neck, and shoulder blades off the mat, keeping your gaze toward your knees.
Keep your chin slightly tucked (imagine holding a tennis ball under your chin).
Hold the position for 10 to 30 seconds, breathing smoothly.
Slowly return to the ground during a controlled exhalation.
Exercise Details
Repetitions
3/5 reps
Hold Time
30 seconds
Breathing
Inhale through your nose to prepare yourself in the supine position. Exhale slowly through your mouth as you rise and maintain abdominal activation. While holding the position: continue to breathe smoothly (small chest inhalations and exhalations).
Important Warnings
People with cervical problems:
Lifting your head and shoulders can overload your neck. We recommend resting your head on a small rolled-up towel or using your hands to support your head.
Pregnant women:
This exercise is not generally recommended for pregnant women, especially in the second and third trimesters.
Related Exercises
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Intermediate • 4min
Intermediate • 3min
Intermediate • 4min