Do Blue Bridges With It

Inhale and push the belly button towards the ceiling away from your spine. Then you continue inhaling and push the hands out laterally. And then do you hold that do you contract or then do you just exhale and wash your hands repeat. You can certainly hold it. There's no reason why you can't. We have to be able to maintain as much or as little contraction as possible in order to maintain perfect stability but not over exerting.