How to do a hollow hold

Setup:

1. Position: Lie on your back with your legs together and your arms extended overhead.

The Hold:

1. Engage: Press your lower back firmly into the floor. There should be no space between your back and the ground.
2. Lift: Simultaneously lift your arms, head, shoulder blades, and legs off the floor. Your body should form a shallow 'C' or banana shape.
3. Positioning: Your arms should be by your ears and your legs should be straight and held a few inches off the ground.
4. Hold: Maintain this position, keeping your core tight and your lower back on the floor. Breathe steadily.

Tips:

• The lower your legs are, the more challenging the exercise.
• If you can't keep your lower back on the floor, raise your legs higher or bend your knees (tuck position) until you build enough strength.
• This is an isometric exercise, so focus on maintaining perfect form for the duration of the hold.