Core · Regular
Hollow Hold
A gymnastics hold on your back with arms and legs lifted, building strong anti-extension in the front of your trunk.
Demo by Lena, an AI coach.
- Works
- abs; also hip flexors, obliques
- Kit
- Mat
- Dose
- 20 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie on your back, press your lower back into the mat, then lift your head, shoulders and straight legs a few inches off the floor with arms reaching past your head.
While you move
- Low back glued to the mat
- Bend your knees if your back lifts
- Arms by your ears
- Short, steady breaths
Avoid
- Letting your lower back arch off the mat
- Lowering your legs further than you can control
- Straining your neck forward
Take care if you have trouble with lying on your back (later pregnancy), your lower back or your neck.