Crab Hold How to Do It Start in a seated position with your feet flat on the floor, shoulder-width apart, toes facing forward. Place your hands flat behind you about shoulder width apart and fingertips facing your heels. Lift your hips up off the floor as high as you can, coming to a table-top position. Keep your head at a 45 degree angle. Squeeze your butt, flatten your stomach and breathe. Hold for 15 seconds and then slowly lower back down to the floor. Repeat for 3 sets.