45-Degree Hollow Body

Hollow Body Hold (45 Degrees)

Positioning

1. Start Position: Lie down on your back on a flat, comfortable surface such as a mat. Ensure your body is straight.
2. Leg Position: Lift your legs off the ground, keeping them straight and at about a 45-degree angle to the ground. Your feet should be together.
3. Arm Position: Extend your arms overhead, keeping them straight and close to your ears. Make sure your arms are in line with your body.

Movement

1. Engage Your Core: Tighten your abdominal muscles by pulling your belly button towards your spine. This will help to stabilize your body during the hold.
2. Lift Shoulders: Gently lift your shoulders off the ground while keeping your head and neck relaxed. Your back should remain flat on the mat.
3. Hold: Maintain this position, keeping your legs and arms straight and your core engaged. Breathe steadily and hold for 15-30 seconds, or as long as you feel comfortable.
4. Return: To finish, gently lower your shoulders, arms, and legs back to the ground in a controlled manner.

Tips

- If you find it difficult to hold this position, you can start with your arms at your sides or your legs higher than 45 degrees until you build strength.
- Focus on maintaining a flat lower back against the ground throughout the exercise to protect your spine.