Fun session today with Kimberly at the Pilates on the Deck ,The Fitness Center at South Shore Harbor.  Hollow body hold is a great core strengthening exercise that anyone can learn to do. This motion develops a tight and stable core and is the basis of many exercises including pull ups.

Core exercise used in gymnastics to strengthen the abdominal wall in an extended position.    The idea is to hold the weight of your legs while you stabilize the lumbar spine with the abdominals.  Spine should be flat on mat (you will not see a space between mat and spine).

To make sure that you are performing this exercise correctly, start it in phases.

Repetition 1 – Lie on back, arms down at side and legs straight. Exhale and curl head forward sliding fingertips down along the mat and hold while inhaling. Exhale and rest head back down.

Repetition 2 – Add the legs on this one. Exhale and curl head forward sliding fingertips down along the mat. Squeeze the legs tight and float them up.  (watch height). Hold while inhaling. Exhale and rest legs and head back down.

Repetition 3- Add the arms on this one. Exhale and curl head forward sliding fingertips down along the mat. Squeeze the legs tight and float them up.  (watch height). Reach arms up and back behind your head.   Arms and legs should be same height.  Hold while inhaling.  Exhale and rest arms, legs, and head back down.

 Modification 1– Lie on back and bend your knees.   Add a yoga block between your legs.   Exhale and curl head forward sliding fingertips down along the mat. Squeeze the block tight and  raise the right leg. Hold while inhaling.  Exhale and leg and head back down. Repeat with Left Leg.

Modification 2– Lie on back and bend your knees.   Add a yoga block between your legs.   Exhale and curl head forward sliding fingertips down along the mat. Squeeze the block tight and  raise the right leg. Reach arms up and back behind your head.   Arms and leg should be same height.  Hold while inhaling.  Exhale and rest arms, leg, and head back down. Repeat with left leg.

Do this exercise for time.   Start with 5 second holds and increase by 5 second increments up to 30 seconds.   Make sure to squeeze legs and press spine into mat.

I like to do four sets for time.   

INDICATIONS:

If lower back or neck hurts, stop.   You may need someone to check your technique.

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