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Hollow body hold
VeryWellFit: "The hollow body hold is an intermediate to advanced level abdominal exercise that targets the muscles in your core." [ID: hollow_body_hold]
Instructions
First time: Hold for 10 seconds (or more)
Steps:
- Start position: Lay flat on your yoga mat, arms at your side
- Contract your abs, driving your lower back into the ground. There should be no room between the lower back and the floor.
- Raise your knees and lift your shoulders to get into a tuck position, and hold it
- Once done, return to start position
Details
Progressions:
- Beginner - Start with a tuck position: knees bent, shoulders off the mat and arms forward
- Intermediate - Extend your legs out over the floor
- Advanced - Extend your legs out over the floor and your arms over your head (shown below)
Little help
Video: demo of the Hollow body hold exercise by MensHealth, www.youtube.com/watch?v=BQCdzRPE9Ao
Article: "How to Do a Hollow Body Hold" by VeryWellFit, https://www.verywellfit.com/how-to-do-a-hollow-body-hold-techniques-benefits-variations-5079591
Article: "The one exercise you should be doing to improve your core strength" by Fit & Well, www.fitandwell.com/how-to/hollow-hold
Image source: Fit & Well,
www.fitandwell.com/how-to/hollow-hold