How long should a beginner hold the six-inch hold for, and how many rounds?

Start with 2 to 3 holds of 10 to 15 seconds, stopping the instant the lower back lifts off the floor rather than pushing through it. Add a few seconds at a time as the hold gets easier, instead of jumping straight to long holds with poor form.

How do I make the six-inch hold easier or harder?

To make it easier, raise the legs higher off the floor, which shortens the lever and takes pressure off the lower back. To make it harder, lower the legs closer to the floor, or hold a light object between your feet to add resistance.

What does the six-inch hold train, and when should I skip it?

It's an isometric that builds the lower-ab endurance and pelvic control you need to hold position in leg raises and hollow-body work, making it a useful teaching drill or timed finisher. Skip it, or raise the legs higher, if your lower back can't stay flat at all in this position, since holding through an arched back trains the wrong pattern.

Beginner

Six-Inch Hold

The six-inch hold is a simple isometric that forces the lower abs to keep the legs pinned just off the ground while the low back stays flat. Because nothing is moving, it builds the endurance and bracing you need to hold position in leg raises and hollow work. Great as a timed finisher or a teaching drill for keeping the pelvis controlled.

Equipment: Body Weight
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals
Browse by movement: Core Brace

How to do it

1
Lie flat on your back with legs straight and hands under your hips or at your sides.
2
Press your lower back firmly into the floor.
3
Lift both straight legs until your heels sit about six inches off the ground.
4
Hold that position while keeping the abs braced and the back flat.
5
Breathe shallowly and steadily without letting the legs drift up or down.
6
Set the legs down once you can no longer keep the lower back pinned.

Tips

The moment the lower back arches, raise the legs a little or end the hold.
Keep the neck relaxed and let the abs, not the hip flexors, do the bracing.
Build time gradually rather than chasing long holds with bad form.

Variations

Common mistakes

The legs drift up and down slightly instead of staying fixed at one height, turning the isometric hold into a small, uncontrolled bounce.
The hands press down hard into the floor to help support the legs, quietly taking some of the load off the abs that should be bracing alone.
The breath gets held completely instead of continuing in shallow, steady breaths, which raises tension everywhere except where it's needed.
The heels drift noticeably higher than six inches as fatigue sets in, quietly turning the drill into an easier hold than intended.
Stopping well after the lower back has already lifted off the floor, instead of right when it happens, spends the last several seconds training the wrong muscles.

Frequently asked

How long should a beginner hold the six-inch hold for, and how many rounds?: Start with 2 to 3 holds of 10 to 15 seconds, stopping the instant the lower back lifts off the floor rather than pushing through it. Add a few seconds at a time as the hold gets easier, instead of jumping straight to long holds with poor form.
How do I make the six-inch hold easier or harder?: To make it easier, raise the legs higher off the floor, which shortens the lever and takes pressure off the lower back. To make it harder, lower the legs closer to the floor, or hold a light object between your feet to add resistance.
What does the six-inch hold train, and when should I skip it?: It's an isometric that builds the lower-ab endurance and pelvic control you need to hold position in leg raises and hollow-body work, making it a useful teaching drill or timed finisher. Skip it, or raise the legs higher, if your lower back can't stay flat at all in this position, since holding through an arched back trains the wrong pattern.

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