Hollow hold
Rectus and transverse abdominis (anti-extension).
How to do it
- Lie on your back and press your whole lower back into the floor.
- Lift your shoulders off the floor and reach your straight arms back, next to your ears.
- Raise your straight legs about 20-30 cm off the floor.
- Your body forms a "banana": only your lower back touches the floor. Hold.
Cues
- Lower back pressed into the floor is the only thing that matters.
- If it lifts, raise your legs higher or bend your knees.
- Take short breaths without losing tension.
Common mistakes
- Letting the lower back lift.
- Lowering the legs too far.
- Pulling on your neck.
Easy version: knees bent and arms reaching towards your knees; progress by straightening your legs and arms.
Photos: free-exercise-db (public domain).
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