Want something a little different to test your core?
Then let me introduce you to the Hollow Body Hold.
What is it?
A great exercise that teaches you how to tilt and maintain a posterior pelvic tilt, and how to create total body tension.
But what is a posterior pelvic tilt? Well normally your spine looks like this:
But for the hollow body hold we want the spine (notably the lower back) to be flat as much as possible. We achieve this by tilting our hips back and squeezing our gluteal muscles.
Maintaining a posterior pelvic tilt helps set you up to learn all sorts of other bodyweight movements such as handstands, front lever and planche. By learning how to transfer the force and tension throughout your body, without wasting energy, you’ll notice an increase in power when squatting, deadlifting, throwing, pushing, pulling, jumping or sprinting.
How to perform:
Lie down flat on your back with hands over head and feet pointed.
- Contract your abdomen (imagine a hook attached to your belly button pulling it down towards the floor) and tilt your hips backwards.
- Your lower back should be touching the ground
- Keep your abs and glutes tight at all times
- Raise your legs, shoulders and hands up towards the ceiling; making sure to keep your lower back in contact with the ground.
- Your head should come up along with your shoulders. Try to keep your ears in alignment with your shoulders.
- Slowly, lower your legs and hands towards the ground without arching your lower back and once you’ve found a comfortable distance, hold for as long as possible.
To develop your hollow, you can start with your arms and legs higher (1-2 feet high off the ground) and slowly build up strength until they can be held lower (just inches off the ground) without breaking the position and maintaining a flat lower back.