Hollow-body hold
- Lie faceup on a mat, legs extended and arms straight over your head, keeping them close to your ears.
- Contract your abs to press your lower back into the ground.
- Point your toes, squeeze your thighs together, squeeze your glutes, and lift your leg off the ground.
- Lift your shoulders off the ground and keep your head in a neutral position.
- Your legs and mid-back should be off the floor and just your lower back and hips on the ground.
- Hold this position for as long as you can while maintaining proper form.
This exercise maintains core stability and creates a stronger foundation for other moves.
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This article contains a basic list of beginner exercises to encourage a good strength-training foundation.
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