Hollow Body

01 Steps

1. 1 Lie on your back with arms extended overhead and legs extended.
2. 2 Flatten your lower back against the floor by bracing your abs (posterior pelvic tilt).
3. 3 Simultaneously lift your arms, head, shoulders and legs off the floor by a few inches.
4. 4 Your body forms a slight arc (like an inverted banana), with your lower back pressed into the floor.
5. 5 Hold the position while breathing normally.

02 Tips

• ✓ The key is keeping your lower back on the floor. If your back arches, raise your legs higher.
• ✓ Start with arms by your sides to make it easier, then extend them overhead.
• ✓ This exercise is fundamental in gymnastics — it transfers to almost every other movement.

03 Common mistakes

• ✗ Lower back lifting off the floor: the signal you have gone too far. Raise your legs higher.
• ✗ Holding your breath: breathe in and out steadily despite the contraction.
• ✗ Breaking the position at the neck: keep your head between your arms.

04 If you struggle

• → Bend your knees at 90° instead of extending your legs.
• → Keep your arms by your sides instead of overhead.
• → Do plank holds as a preparatory exercise — master 45 seconds first.