Instructions:
- 1Lie flat on your back on the floor
- 2Press your lower back into the floor by rolling your hips and pelvis towards your chest
- 3Raise your legs and upper body off the ground at approximately a 45-degree angle
- 4Hold this position for a few seconds before releasing back to the floor
Tips:
- Keep your spine neutral
- Engage your abdominal muscles throughout the exercise
- Make sure to breathe evenly, inhale as your lower your body and exhale when you lift
- Progress gradually, do not rush the process
Hollow Body 45 Degrees: A Core Stability Exercise
The Hollow Body 45 Degrees exercise is an effective bodyweight movement focused on enhancing core strength and stability. This exercise primarily targets the waist region, helping to develop a strong foundation for various athletic movements.
To perform the Hollow Body 45 Degrees, find a comfortable space where you can lie flat on your back. Begin by engaging your core muscles as you raise your legs and upper back off the ground at a 45-degree angle. This position resembles a hollow shape, and maintaining this posture strengthens your abdominal muscles and improves overall core stability.
Instructions
- Lie flat on your back with your arms extended overhead.
- Lift your legs and upper body off the ground simultaneously, keeping your lower back pressed into the floor.
- Hold this position, ensuring your body forms a slight curve.
- Maintain the hollow shape for 20 to 30 seconds, or as long as you can while keeping proper form.
- Lower your body back to the ground and rest before repeating.
Tips for Success
- Keep your lower back flat against the floor to avoid strain.
- Focus on breathing steadily while maintaining the hollow position.
- If you're new to this exercise, you can start with shorter holds and gradually increase the duration as your core strength improves.
- Incorporate the Hollow Body 45 Degrees into your regular workout routine for optimal results in building core strength.
This exercise, sometimes referred to simply as the Hollow Hold, is suitable for individuals of all fitness levels and can be modified by adjusting the angle of the legs or the duration of the hold. By consistently practicing the Hollow Body 45 Degrees, you enhance not only your core stability but also your overall athletic performance.