Hollow Hold Leg Extension

Setup

• Lie flat on your back on a yoga mat.

• Engage your core to press your lower back firmly into the floor; this is crucial for protecting your spine.

• Lift your shoulders and head slightly off the ground to maintain tension in the upper abs.

• Extend your arms straight down by your sides, palms facing inward or toward the floor, keeping them hovered just above the mat.

Execution

• Lift both legs off the ground to a 45-degree angle.

• Begin by pulling one knee towards your chest while simultaneously extending the opposite leg outward.

• Maintain the tension in your core. Avoid letting your lower back arch off the floor at any point.

• Continue to switch legs in an alternating, scissoring motion, keeping your legs straight as you extend them and maintaining a steady, controlled pace without letting your feet touch the floor between reps.