Hollow Hold: A Core Stability Challenge

Setup:
- Lie flat on your back on a mat with your arms extended overhead and legs straight out.
Engage Core:
- Press your lower back firmly into the ground. This is crucial to prevent arching, which can strain your lower back.
Lift Arms and Legs:
- Raise your arms, shoulders, and legs slightly off the ground (about 6-12 inches). Your body should form a slight curve, like a banana shape.
- Keep your head in a neutral position, gazing at your feet.
Maintain Position:
- Hold this position while keeping tension in your core. Aim for a smooth, controlled hold without jerking or shifting.
Breathing:
- Breathe steadily and deeply, ensuring your core stays engaged throughout.
End the Exercise:
- Slowly lower your limbs back to the mat in a controlled manner when your form begins to fail.

Start Small:
- If a full Hollow Hold is too challenging, bend your knees at a 90-degree angle (creating a "dead bug" position) or lower your arms to your sides for support.
Lower Back Contact:
- Always ensure your lower back stays in contact with the mat. If it starts to arch, modify the position or take a rest.
Adjust Difficulty:
- To make it harder, lower your arms and legs closer to the floor without touching it.
- To make it easier, bring your arms and legs higher off the ground.
Time Under Tension:
- Start with short holds (10–15 seconds) and gradually increase to 30–60 seconds or longer as you build strength.
Engage the Entire Core:
- Think about "pulling your belly button toward your spine" to fully engage your deep core muscles.
Avoid Neck Strain:
- Keep your neck relaxed. If it starts to hurt, focus on repositioning your head or take short breaks.

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