Strengthens deep core muscles: Intensively targets the transverse abdominis and rectus abdominis while keeping the spine protected.
Improves posture and stability: Teaches the body to maintain a posterior pelvic tilt, which is foundational for safe lifting and movement.
Helps prevent lower back pain: By emphasizing the "lower back to floor" connection, it builds the necessary strength to support the lumbar spine.
Increases overall body awareness and control: Develops the ability to maintain a rigid midsection while controlling limb positioning.
Highly adaptable for different fitness levels: The intensity can be easily modified by adjusting the angle of the knees or the position of the arms.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles
- Improves posture and stability
- Helps prevent lower back pain
- Increases overall body awareness and control
- Can be modified for different fitness levels
How to perform
- Start by lying on your back with your knees bent at approximately 90 degrees and your arms extended overhead.
- Engage your core muscles by pulling your belly button towards your spine and pressing your lower back firmly into the floor.
- Lift your shoulders slightly off the ground while keeping your knees bent and aligned over your hips.
- Maintain the bent hollow hold position with controlled breathing and full core tension.
- Hold this position for the desired amount of time, aiming for at least 20 to 30 seconds.
- Slowly lower your shoulders and feet back down to the starting position.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Lower Back
Primary