While tabletop hold may look easy, it's actually quite difficult because it's an isometric full-body challenge, Ortiz says. "In this position, you hold yourself up with your hands and feet while your body forms a 'tabletop' shape, stacking shoulders over wrists, and knees under hips. This exercise strengthens your core, promotes body awareness, and challenges your endurance," he says.
Muscles worked: tabletop holds work the core, maintaining balance and stabilizing your body; the shoulders and arms, as you support yourself, engaging your deltoids, triceps, and forearms; and the glutes and hamstrings, by keeping your hips lifted in line with your shoulders.
- Start on all fours with your wrists under your shoulders and your knees under your hips.
- Keeping your back flat, press into your hands and feet and lift your knees off of the floor.
- Hold for 30 to 45 seconds.
Brittany Hammond is a NASM-certified fitness instructor, a fitness writer, and an avid reader. In addition to PS, she has contributed to Livestrong.com, Well+Good, Verywell Fit, and Health.com. She has worked as a group fitness coach for the past seven years.
