This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The floor bridge hold is an excellent core-strengthening exercise.
Abdominals and lower back
In a prone position (face down), position yourself on the tips of your toes and elbows so that your body is in a straight line from your head to your feet. Keep your body flat and parallel to the floor; do not let your lower back arch or your stomach sag. Engage your abs and your lower back muscles to hold the position (see Photo 1).
- The purpose of the floor bridge is to hold the position for about 45 to 60 seconds while maintaining the form. When your abs and lower back muscles begin to shake, keep holding the position. When you max out, lower yourself slowly down to the floor and relax your core (see Photo 2).