Dish Hold

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs straight and arms extended overhead.
2. Press your lower back firmly into the floor, eliminating any gap between your spine and the ground.
3. Squeeze your legs together and point your toes.

How to do it

1. Simultaneously lift your head, shoulders, and legs a few inches off the floor while maintaining the lower back's contact with the ground.
2. Reach your arms overhead, keeping your chin tucked slightly toward your chest to maintain a neutral neck.
3. Hold this position statically, taking shallow breaths while keeping your core braced.
4. Lower back down with control once the hold duration is complete.

Form checklist

• Lower back must stay glued to the floor at all times.
• Legs should be straight with knees locked and toes pointed.
• Shoulders should be lifted off the mat, not just the head.
• Maintain a 'C' curve shape with your body.

Pro tips

• Focus on 'shortening' the distance between your ribcage and pelvis to maximize abdominal contraction.
• Think about pulling your belly button through the floor to ensure deep transverse abdominis engagement.

Make it harder

• Add a 'Dish Rock' by gently rocking back and forth while maintaining the rigid hollow position.
• Hold a light weight plate or medicine ball in your hands to increase the lever length and resistance.

Frequently asked

What muscles does the dish hold work?

The dish hold primarily targets the abs and obliques, and also works the erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the dish hold?

The dish hold requires no equipment — just your body weight.

Is the dish hold good for beginners?

The dish hold is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Air BikeIntermediate · abs and obliques
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques