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Hollow

Core strengthening

Coach's Tips

It's a workout that lasts with the strength of the core. Keep your back on the ground so you can't fall off the ground, so keep your tension up!

How to

Starting Position

1. Lie on your back with your knees bent and feet flat on the floor. 2. Extend your arms out to the side at shoulder height.

Proper Form

1. Engage your core muscles, draw your navel in and up towards your spine. 2. Slowly lift your head and upper back off the floor, using your core muscles to keep your lower back pressed into the floor. 3. Hold this position for 3-5 seconds, then slowly lower your head and upper back back to the floor.

Breathing Technique

1. Inhale deeply as you lift your head and upper back off the floor. 2. Exhale as you slowly lower your head and upper back back to the floor.

Precautions

1. Make sure to engage your core muscles and keep your lower back pressed into the floor throughout the exercise. 2. Be sure not to arch your lower back or lift your head too high off the floor. 3. Avoid holding your breath during the exercise.

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