A 6-inch hold is an easy exercise for those who are looking for a quick way to strengthen their core. All you need to get started is a comfortable surface on the floor. Even if you don't like working out, this simple exercise only involves one move: holding your legs in the air. 

Just lie on your back and lift your legs six inches off the floor. Hold until your abs can't take it anymore, or your back begins to feel sore. This simple isometric exercise is a great option for busy people, requiring nothing but a flat surface. Even for people who hate exercising, working their abs while lying down without moving is a quick way to maintain their abdominal strength. 

However, the caveat is the extra load that is carried on the lower back, at least for beginners. Not only can this position be uncomfortable, but it can also lead to complications along the way. That doesn't mean the exercise itself is unsafe, just that some people might not be ready for it yet. 

Why the 6-Inch Leg Raise Can Hurt Your Back

It's not the exercise; it's whether or not people have the necessary core strength to perform it. If the abs are not strong enough to keep the legs lifted, the lower back muscles will try to help. This imbalance can cause the lower back to arch off the floor and overload the spine. 

If you are one of those people who feel this strain in your lower back when 6-inching, that doesn't mean you should give up. There are other, safer ways to do the exercise progressively until your abs are ready for the full version. 

But before we get to the alternatives, let us understand the correct way to perform the 6-inch exercise. 

How to Do the 6-Inch Hold Exercise Without Straining Your Back

The key to proper form is keeping the back firm against the floor. This flat back position distributes the load correctly between the front and the back of your body. But correct alignment is only part of it. Tight abs ensure the right muscle engagement, and smooth breathing prevents unnecessary tension. 

Steps:

Lie flat on your back and put your arms by your sides.

• Keep your legs straight together. 
• Lift both legs about six inches off the ground.
• Hold your legs steady at this height without moving. 
• Keep your lower back pressed firmly into the floor.
• Hold the position as long as you can.
• Slowly lower your legs to the floor.
• Rest briefly and repeat if you want. 

What Muscles Does the 6-Inch Hold Exercise Target

Lower abs and hip flexors do most of the work lifting and holding the legs in the air. Lower back muscles work to keep your back straight. Whereas obliques help stabilize the body, and quadriceps keep the legs straight. So the 6-inch hold is a fantastic exercise for lower core and upper leg strength, and engages them continuously throughout the session. 

Main Muscles:

• Lower abs
• Hip flexors

Stabilizers:

• Lower Back
• Obliques
• Quadriceps

If you are struggling to keep your legs raised for a long time, try these simpler alternatives that will help you get a strong core for a full 6-inch exercise. 

Simple Alternatives

• Single-leg 6-inch exercise. Lifting only one leg reduces the load on your lower back. Hold as long as you can, then switch sides. 
• Leg Lifts. Lift your legs together while lying on your back, then gently put them down on the floor again. Pause briefly and repeat. 
• Assisted 6-inch exercise. A friend, or a fitness partner, can help partially support your legs so you can focus on the movement with less effort. 
• Higher legs hold. A 6-inch exercise hold is difficult because the angle of the legs is the farthest from your center. Lifting your legs brings them closer to the center of your body and makes holding them up much easier. 

When to Go for the Full 6-Inch Hold Version

Once you have built up the strength and endurance with the simple alternatives, you can try the full 6-inch hold. Don't be discouraged if you can't hold your legs too long, or if your legs keep moving during the holding phase. Practice makes perfect. 

Why You Should Do the 6-Inch Hold Exercise Regularly: The Unique Benefits

We've discussed the harms and the dangers of doing the 6-inch hold exercise, but what about the benefits? Why choose this particular exercise over crunches, for example? Like any workout, the 6-inch hold provides unique benefits. Understanding these benefits can help you decide whether this exercise is for you or if you prefer a different core workout. 

• Builds abdominal muscles through constant isometric tension. 
• Improves posture by forcing your back to stay flat on the floor.
• Great for people who do not like moving exercises. 
• Requires very little space and no equipment.
• Easy to adjust for beginners through simple variations. 

6-Inch Hold Exercise Progression for Beginners

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