NutriCommon mistake. Do not copy this.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
The illustration may differ slightly from the real movement. Please read the steps and follow them.
- Working (red)
- Stomach
- Helping (amber)
- Shoulders, buttocks
- Do
- 2 to 3 holds of 20 to 30 seconds
- Rest
- 45 to 60 seconds between holds
Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.
Before you start
High blood pressure? Skip this one. Lower-back pain? Do the dead bug instead. Reflux? Not within 2 hours of a meal.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
How to do it
- Rest on your forearms and toes. Elbows under your shoulders, forearms flat.
- Make one straight line from head to heels. Do not let your hips drop or rise.
- Hold. Tighten your stomach, buttocks and thighs. Keep breathing.
- Look at the floor between your hands. Stop as soon as your hips start to sag.
Where your hands and feet go
- Feet
- Toes on the floor, feet hip-width apart.
- Hands
- Forearms flat on the floor and parallel, elbows directly under your shoulders, palms down.
- Body
- One straight line from head to heels.
- The movement
- Nothing moves. You hold the position and keep breathing.
Watch out for
- Hips sagging. This strains the lower back.
- Hips up in the air.
- Holding your breath.
Make it easier
Make it harder
Hold for 45 to 60 seconds.
General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026