I attended a fitness training last weekend and one of our drills was a Five Minute Hover Challenge. Knowing it was coming, it loomed over me all weekend. Let’s first get aligned on what a hover is. Similar to a plank (if you have heard of that), it’s basically a core workout using just your body weight. Lily, pictured below, is a pro. She is the adorable granddaughter of my Trainer from this weekend. A drive for a strong core clearly runs in this family!
A hover is similar but instead of being up on your arms like Lily is, you are on your forearms. My husband isn’t nearly as cute as Lily, but I forced him to drop into a hover position anyways. Here is how I set him up and how you can set yourself up for success into this!
- Lay down on your stomach (if only that were all)
- Legs out about hip distance apart (pull toes in)
- Shoulders align with elbows
- Hands are two fists facing each other
- Pop up onto the toes (Beginners stay on knees)
- Hips square to floor
- Neck aligned with spine (AKA not popping up, down or to the side)
Think it looks easy? Try it. Yes, right now, try it. How many seconds did it take for your core to kick on? It’s pretty much immediate. Do you see why this loomed over me all weekend? It became hard at minute one. By about minute two my shoulders were beginning to burn. I am pretty sure the last two minutes were equal parts physical and mental. I wanted it so bad so I stayed stubborn and fought through the pain, the shaking, the excuses.
This challenge is such a great one because it takes zero equipment and not a lot of time. It is one workout that works your entire core while working in your upper body and legs too.
What is your Hover goal?
30 seconds? Two minutes? Six minutes?
Whatever it is- meet that challenge TODAY!
We’d love to hear from you on how you do!