How to perform Bodyweight Hollow Body Hold with proper form

Starting Position

1. Body: Lie on your back with your arms overhead and legs straight.
2. Lower Back: Tuck your pelvis and press your lower back into the floor.

Movement

1. Lifting Phase:

   • Lift your shoulders, arms and legs a few inches off the floor.
   • Keep your lower back pressed down and your ribs pulled in.

2. Holding Phase:

   • Hold the banana-shaped position for time while breathing steadily.

Key Points

• The lower back stays on the floor. If it lifts, make the hold easier.
• To make it easier, bend your knees into a tuck or bring your arms to your sides.
• To make it harder, extend your arms overhead and lower your legs closer to the floor.