Hollow hold
Also called hollow body hold, banana hold
- Works
- Front of the trunk · rectus abdominis
- Deep trunk · transversus abdominis
- Front of the hip · iliopsoas and rectus femoris
- Needs
- No equipment
Setup
Lie on your back with your arms overhead and legs straight.
Steps
- Press your lower back into the floor.
- Lift your shoulders, arms and legs a little off the floor.
- Hold for the time you chose.
- Bend your knees or bring your arms to your sides to make it easier.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In the front of your stomach.
Common mistakes
- Letting the lower back lift off the floor.
- Lifting the legs so high the work disappears.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.