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Hollow Hold

Reps
15–25 sec
Video from @BackSpaceChiropracticFitness, not affiliated with Talala

How to do it

  1. 1

    Lie on your back and press your lower back flat into the floor — lift your head and shoulders slightly off the floor and hold your legs out straight a few centimetres above the floor.

  2. 2

    Reach your arms straight past your ears and hold the whole position — your body should look like a curved bowl shape.

  3. 3

    Breathe steadily throughout — don't hold your breath.

  4. 4

    Hold for the full duration, keeping your lower back pressed into the floor the whole time.

Where you should feel it: The front of your stomach.

What your coach says mid-set

  • “Lower back pressed into the floor”
  • “Arms reach past your ears”
  • “Breathe all through the hold”

Common mistakes

Lower back lifting off the floor

Bend your knees or bring your arms down by your sides until your back stays down.

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