{"id":836,"date":"2011-01-11T11:00:23","date_gmt":"2011-01-11T00:00:23","guid":{"rendered":"http:\/\/www.maxnrgpt.com.au\/blog\/?p=836"},"modified":"2020-07-29T14:30:07","modified_gmt":"2020-07-29T04:30:07","slug":"prone-hold","status":"publish","type":"post","link":"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/prone-hold\/","title":{"rendered":"Prone Hold &#8211; Exercise of the Week"},"content":{"rendered":"<h2><strong>Prone Hold &#8211; <a title=\"Exercise of the Week\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/\">Exercise of the Week<\/a><br \/>\n<\/strong><\/h2>\n<ul>\n<li>This exercise is also often referred to as a Plank or Bridge.<\/li>\n<li>Lie face down on your stomach on a mat.<\/li>\n<li>Raise your body up in a straight line and rest your body weight on your elbows and toes so that your body forms a straight line from the tops of your shoulders to your heels.<\/li>\n<li>Keep your back straight and your hips up and brace your abs tight.<\/li>\n<li>Try to keep your body in a straight line and your elbows directly under your shoulders.<\/li>\n<li>Initially aim to complete 30-60 seconds.<\/li>\n<li>Once you can do this exercise for 2-minutes keeping good form, progress to the stability ball prone hold.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Start.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-medium  wp-image-838\" title=\"Prone Hold - Start\" src=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Start-300x224.jpg\" alt=\"\" width=\"300\" height=\"224\" srcset=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Start-300x224.jpg 300w, https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Start.jpg 567w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><a href=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Finish.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-medium wp-image-837\" title=\"Prone Hold - Finish\" src=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Finish-300x224.jpg\" alt=\"\" width=\"300\" height=\"224\" srcset=\"https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Finish-300x224.jpg 300w, https:\/\/www.maxnrgpt.com.au\/blog\/wp-content\/uploads\/2010\/11\/Prone-Hold-Finish.jpg 567w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p><em>(Click each image for a larger view)<\/em><\/p>\n<p>For more abdominal exercise variations and other great exercises, visit the &#8216;<a title=\"Exercise of the Week\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/\">MaxNRG Exercise of the Week<\/a>&#8216; page or check out or <a title=\"Exercise Video Library\" href=\"https:\/\/www.youtube.com\/user\/MaxNRGpt\" target=\"_blank\" rel=\"noopener noreferrer\">Exercise Video Library<\/a><\/p>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/PSAt1e9sB8Y\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><strong><a title=\"MaxNRG Personal Training\" href=\"https:\/\/www.maxnrgpt.com.au\">MaxNRG Personal Training<\/a> is a mobile personal trainer company in Melbourne, VICTORIA.<\/strong> All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.<\/p>\n<p>To learn more about how we can help you, simply fill out our easy <a title=\"Start personal training\" href=\"https:\/\/www.maxnrgpt.com.au\/contact-us\/enquire\/\">online contact form<\/a> or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.<\/p>\n<p>MaxNRG Personal Training<br \/>\n16 Sherbourne Road, Gladstone Park VIC 3043<br \/>\n0403 741 278<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"fRep2fF3gF\"><p><a href=\"https:\/\/www.maxnrgpt.com.au\/\">Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC&#8221; &#8212; Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC\" src=\"https:\/\/www.maxnrgpt.com.au\/embed\/#?secret=fRep2fF3gF\" data-secret=\"fRep2fF3gF\" width=\"580\" height=\"327\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><br \/>\n<a title=\"personal trainer info\" href=\"https:\/\/maps.google.com.au\/maps\/place?cid=6077966330229891545&amp;q=Personal+Trainer&amp;hl=en&amp;ved=0CBYQ-QswAA&amp;sa=X&amp;ei=U2_jTIDJHJysuwPyq8mkAQ\">more info &gt;&gt;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prone Hold &#8211; Exercise of the Week This exercise is also often referred to as a Plank or Bridge. Lie face down on your stomach on a mat. Raise your body up in a straight line and rest your body weight on your elbows and toes so that your body forms a straight line from [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[44,228,68],"yst_prominent_words":[243,250,241,253,252,255,249,246,247,240,236,242,237,248,239,251,244,238,254,245],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v14.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prone Hold - Exercise of the Week - Personal Training Melbourne<\/title>\n<meta name=\"description\" content=\"Prone Hold Exercise of the Week with Max NRG Personal Training - Personal Training Melbourne\" \/>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.maxnrgpt.com.au\/blog\/exercise-of-the-week\/prone-hold\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prone Hold - 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