Lie on your back and lift your head, arms and feet just off the floor, like a banana.
Hollow hold
How to do it
- Press your lower back flat into the floor first.
- Arms by your ears, legs straight.
- If your back lifts off, bend your knees a bit.
- Nothing at all
- Enough floor to lie down on, arms out.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Keep your knees bent and your hands by your hips.
Harder
- Rock gently back and forth, keeping the banana shape.
What it trains
💪 Strength🔋 Staying power🤹 Putting it together
Which muscles do the work
Belly musclesSide musclesThigh muscles
Tap one to see it in the Body.