If you want to build a strong and stable core then I highly recommend this exercise. It’s not a staple in gymnastic programming for no reason!
Hollow-body holds mimic the lumbopelvic postion. This is great as it builds the abdominal muscles to counteract anterior pelvic tilt. (Think of these instagram “influencers” that have massive glutes. This is what makes that illusion!)
Here’s how to perform this exercise:
- Lie in a supine position with the arms in the air and the knees bent. Make sure that there is no gap between the floor and your lumbar spine.
- Gradually lower the hands and legs towards the floor while keeping this lumbar position. Once you feel your back beginning to arch raise the hand and legs slightly so that you regain this position.
- Hold this position for a set period of time. Keeping the lumbar spine flat against the floor for the duration of the set.
I usually go for 30-60 second holds on this and would perform 4 sets.
Start off by building up to 30 seconds, it’s not as easy as it looks!