Hollow Hold

A challenging static core exercise where you maintain a hollow body position with emphasis on abdominal and oblique tension.

Instructions

1. Lie on your back with your arms stretched overhead and legs straight.
2. Contract your abs and press your lower back into the mat.
3. Raise your head and shoulders slightly off the ground.
4. Create tension throughout your entire body in the hollow position.
5. Maintain your arms and legs in line with your torso.
6. Hold this challenging position for the desired duration.
7. Keep breathing steadily throughout the hold.

Tips

• Keep your lower back in contact with the mat throughout the hold.
• Your head and shoulders should be slightly raised.
• This is more challenging than the basic hollow hold due to the raised shoulders.
• Focus on intense core contraction and rigidity.
• Progress by holding longer or adding gentle rocking motions.