DAY

3

Hollow body hold

CORE ACTIVATION

Start lesson
4 SET
60 sec
20 sec

Welcome to day 3! Today’s exercise is the hollow body hold, a fundamental movement to activate and strengthen your entire core.

How to perform

  1. Lie on your back with your legs extended and arms overhead.
  2. Lift your legs and upper body off the ground, forming a “hollow” shape.
  3. Keep your lower back pressed into the floor and engage your core.
  4. Hold the position for the specified duration, focusing on maintaining the hollow body form.

Tips

  1. Ensure your lower back remains in contact with the ground.
  2. Reach your arms back, parallel to your ears, and lift your legs a few inches off the ground.
  3. Breathe consistently and engage your core throughout the hold.
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