Experiencing low back pain or looking to practice engaging your core?
Test out these modified hollow body holds to find a variation that works best for your abilities and goals.
So check your ego at that door and ensure every workout meets you where you’re at today.
Photo: Anthony Cunanan / MUA: Tee Chavez
And if the basic version feels like a breeze (kudos!
), you might up the ante with a hollow body “hold” that incorporates some dynamic movement.
Draw shoulders down and away from ears.
B.Engage core and release hands from shins.
“It’s a nice way to prepare you for your next set.”
Raise arms toward the ceiling in line with shoulders.
Tuck tailbone and tilt pelvic floor muscles so lower back imprints into the floor to engage core muscles.
B.Keeping core engaged, exhale and slowly lower right arm and left leg toward the floor until fully extended.
C.Inhale, then slowly raise leg and arm to return to the starting position.
Continue, alternating sides.
B.Keeping core engaged, lower arms toward the floor above head, bringing biceps in line with ears.
Then, extend legs to the floor and quickly lift shoulders and head off the floor.
Draw shoulders down and away from ears.
B.Engage core, then slowly lower back to the floor, simultaneously extending legs out in front of body.
C.Keeping head and shoulders lifted off the floor and sides of feet pressed together, hold this position.
Raise arms up to the ceiling and lift head and shoulders off the floor.
