Are you looking to strengthen your core and improve your overall health and fitness? You’re in the right place.
Introducing tabletop hold. This beginner-level exercise will help you build a stronger core, improve your posture and help you progress on your fitness journey.
Let’s dive in!
What Is Tabletop Hold?
So, what exactly is a tabletop hold?
It’s an easy calisthenics skill that will help you build basic strength in your lower back, glutes, and abs. This is an exercise where you are just holding one position without moving. Skills performed in this fashion are called isometric, or isometric hold exercises.
You start sitting with your arms behind your back and lifting your butt off the ground. When your body from your knees to your shoulders is in a straight line it looks like a table. Your body is a tabletop and your arms and legs look like table legs. This is how this skill got its name.
How To Do A Tabletop Hold?
Sit on the floor with your knees bent and your arms straight behind your back. Lift your butt off the ground. Keep on lifting until your body from your knees to your shoulders forms a straight line.
Keep in mind your feet should be around hip-width apart and your arms around shoulder-width apart. This will help you keep the tabletop position without wobbling.
Engage your abs, your glutes, and your lower back. Hold this position as long as you can. Strive to hold for 30 up to 60 seconds for 3 sets.
Tabletop Hold Benefits
So, let’s examine the main benefits of tabletop holds.
- Strengthen your core: As already discussed, a tabletop hold will help you strengthen your core muscles. You will feel your lower back, glutes, and abs working trying to keep your body in this position.
- Improved posture: Your core muscles are responsible for stabilizing your body and supporting your spine. Stronger core muscles will help you keep your body straight. As you do this exercise, your posture will improve over time.
- Prevent injury: Finally, tabletop holds will make your body more resilient to outside forces. With improved core strength, your body will be able to endure more load. This will help prevent injuries and make your body stronger and more durable.
Tips For Proper Form
Tabletop holds are relatively easy to do. But, to reap all the benefits of the exercise and prevent injury, it’s important to maintain the proper form.
Here are a few tips that will help you do tabletop hold with proper form:
- Keeping your legs hip-width apart and your arms around shoulder-width apart will help you maintain stability while you are holding this position.
- Engaging your abs, lower back, and glutes will help you squeeze the most juice out of this exercise. This means you will overload your muscles the most if you concentrate on squeezing them.
- Remember to keep breathing during the hold. Breathing will help you keep this position as long as you possibly can. If you stop breathing, you may shorten the hold because you will feel you need to lower back down to take a breath.
Tabletop Hold Variations
Even though tabletop holds are relatively easy, there are still a few easier exercises you can do if it’s too challenging for you. There is also a wide selection of exercises that are harder if this is not challenging enough.
Here are a few easier skills you may want to try:
If a tabletop hold is too easy for you, here are a few exercises that may be more up to your speed:
Since tabletop hold is part of bridge progression, you can easily find a skill that will be exactly right for your level of fitness.
Incorporating Tabletop Hold Into Your Workout
So, how can you incorporate tabletop hold into your workout routine?
If you are short on time, you can do it as a stand-alone exercise. Just hold this position for 30-60 seconds in 3 sets. It’s better to do something than nothing at all.
But, if you want to reap the most benefits of a full-blown workout, it’s best to use this exercise in combination with other exercises. It can either be used in your leg day workout, lower body workout together with leg exercises, or in a full body workout.
In terms of frequency, you should aim to perform tabletop holds at least 2-3 times per week for best results.
There you have it – everything you need to know about tabletop hold! This simple exercise can help you achieve a stronger and more stable core. It will also help you improve your posture, and prevent injuries.
Remember to maintain proper form and breathe deeply. Try out different variations to keep things interesting.
With regular practice, you’ll be on your way to a stronger, healthier, and more confident you. So go ahead, give tabletop holds a try today!