1 - Lie on your back on a flat surface, such as a mat or the floor. Extend your legs fully and keep them close together.
2 - Place your arms overhead, reaching them towards your ears. Keep your palms facing down and your biceps close to your ears.
3 - Tighten your abdominal muscles and press your lower back into the floor or mat. This helps maintain a stable core throughout the exercise.
4 - Lift your head, shoulders, and upper back off the ground. Try to keep your chin tucked towards your chest to avoid straining your neck.
5 - Simultaneously, lift your legs off the ground, keeping them straight and close together. Your entire body should be in a slight “U” shape, with only your lower back touching the floor.
6 - Find the balance point where your lower back is just slightly lifted off the ground, and your core muscles are engaged to maintain this position.
7 - Maintain the hollow hold position for a set duration or a specific number of repetitions. Focus on keeping your core tight and your body steady.
8 - Lower your head, shoulders, and legs to the ground when you need to rest, and then resume the hollow hold if you are doing multiple sets.
