Hollow Body Hover

Hollow Body Hover

Starting Position

1. Find a flat, comfortable surface to lie down on, such as a gym mat or carpet.
2. Lie on your back with your arms extended straight above your head and your legs straight and together.

Movement Instructions

1. Engage your core muscles by pulling your belly button towards your spine. This will help stabilize your body.
2. Slowly lift your shoulders off the ground while keeping your neck relaxed and looking straight up. Do not strain your neck.
3. At the same time, lift your legs off the ground a few inches, maintaining a straight line from your head to your toes.
4. Hold this position, ensuring your back is flat against the ground and your lower back doesn’t arch. It is important to keep your body in a straight line.
5. Breathe steadily and hold the position for as long as you can, aiming for 15-30 seconds as a beginner.

Tips

- Keep your arms and legs straight and strong.
- If this position feels too challenging, you can modify it by bending your knees while keeping your feet off the ground.
- Focus on maintaining tension in your core to prevent your back from arching.

Ending Position

1. To ease out of the position, slowly lower your shoulders and legs back to the ground.
2. Relax your body and take a few deep breaths before repeating the exercise if desired.