If you're looking for a new exercise to build stability and strength in your core, the Tabletop Hold may be perfect for you. This exercise is simple to learn, requires no equipment, and can be done in the comfort of your own home.
Step by Step:
1. Start in a seated position with your feet flat on the floor in front of you. Place your hands underneath your shoulders so that your fingertips point towards your hips and your elbows point behind you. (Image 1)
2. Press your hips up towards the ceiling to come to the Tabletop. Your shoulders, hips, and knees should be in a straight line and your shoulders should be directly over the top of your wrists. (Image 2)
3. Hold the Tabletop for 60-90 seconds. While maintaining the Tabletop Hold, contract your glutes/abs for 10 seconds and then release the contraction for 10 seconds.
As you get stronger, you can increase your glute/ab contraction until you're eventually contracting for the entire 60-90 seconds. You can also do multiple sets of the Tabletop Hold with short rests in between to give your wrists a break. It can be tough to hold this position, but use the time to visualize how strong your new core will be!
Photos by Andie Baker.
Katy Moeggenberg owns, manages, and instructs at both the Blue Ash Shaolin-Do and Anaya Belly Dance in Cincinnati, Ohio. She's a Kung Fu black belt (4th degree), professional dancer and choreographer, runner, and Yogi. She has enabled a variety of goals for her clients to come true-fine tuning professional dancers' routines, honing martial artists' skills for complex competitions, and empowering clients to lose as much as 100 pounds. She performs dance and Kung Fu over 50 times a year across national venues. In addition, her teaching has been featured and sought after at national dance conventions and NFL cheerleader training camps. Learn more about Katy at katym.me.