A core strengthening exercise that involves maintaining a hollow position while holding additional weight. This exercise targets the abdominal muscles, hip flexors, and improves overall core stability.
Lie flat on your back on a mat, with your arms extended overhead and legs straight.
Hold a weight plate or dumbbell with both hands above your chest.
Engage your core by drawing your belly button towards your spine.
Lift your shoulders and legs off the ground, creating a 'hollow' shape with your body.
Keep your lower back pressed into the floor to avoid arching.
Hold this position, keeping the weight steady above you, for the desired duration.
Slowly lower your shoulders and legs back to the starting position to complete the exercise.
Ensure your lower back remains in contact with the floor throughout the exercise to protect your spine.
Start with a lighter weight to master the form before progressing to heavier weights.
Focus on breathing steadily; inhale through your nose and exhale through your mouth.
If you feel strain in your neck, try tucking your chin slightly towards your chest.
Maintain tension in your core at all times to maximize effectiveness and prevent injury.
Adjust the height of your legs; lowering them increases difficulty, while raising them makes it easier.
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