Hollow Hold
Muscles: Core, Hip flexors, Serratus, Front Delts
Form tips
- Lie on your back, press the lower back firmly into the floor
- Arms overhead, legs straight — lift both off the floor slightly
- Posterior pelvic tilt the whole time — lower back must not arch
- Hold the position as a rigid shell
Common mistakes
- Lower back arching away from the floor — the hollow is lost
- Legs too low, increasing lumbar stress before core is ready
- Holding the breath instead of breathing steadily