Best For: Muscle

Body Targets: AbsCore

EXERCISES: TOTAL SETS:  TOTAL MINUTES: 05

Lying Hollow-Body Hold
Max Reps
For: 30 Seconds
lyinghollowbodyhold (1)

Lie on your back with your feet together and your toes pointed. Squeeze your legs together.

Raise your arms overhead, keeping them straight. Clench your glutes, brace your abs (as if you were about to be punched in the gut), and pull down your shoulders and ribs.

Now raise your head, arms, shoulders, and legs a few inches off the floor and hold this position for the prescribed time.

Hollow-Body Bridge Hold
Max Reps
For: 30 Seconds
hollowbodybridgehold

Lie on your back with your feet together and your toes pointed. Squeeze your legs together.

Place your arms out to your sides at a 45-degree angle from your body, and press your palms into the floor.

Clench your glutes, brace your abs (as if you were about to be punched in the gut), and pull down your shoulders and ribs.

Now lift your hips off the floor a few inches while maintaining ground contact with your feet, shoulders, and head. Hold that position for the prescribed time.