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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