Hollow position is an effective exercise for your core muscles. The exercise is gentle and perfect for beginners - althought the effect is everything but basic. The exercise is used by gymnastics because it helps strengthen your core so that exercises that demands a strong posture is easier to hold. This way the hollow position also gives you the strength you need to keep a good posture.
Näin teet sen
Lie on your back with arms down right next to your side.
Press your lower back into the floor and lift your head and upper back a few inches, as though you were doing a crunch.
Keep your hands up a few inches, palms facing up.
Maintain that position as long as you can. Begin with 10-second holds and work up to holding for 30 seconds.
Kuinka välttää yleisimpiä virheitä?
Hold the crunch in the core through the whole exercise. If you don´t keep your core tight you will strain your back.